The Complete Beginner Lower Body Dumbbell Workout

The Complete Beginner Lower Body Dumbbell Workout

I saw a lot of gym goers everyday who have an awesome upper body but when it comes to the lower body there is a ton of room to improve.

The only reason why they have less development of their legs is they trained lower body so less compared to upper body.

However, let not focus on that and see the glimpse of beginner lower body dumbbell workout!


Standing Dumbbell Lunges: 4 sets of 10 reps

Assisted Pistol Squat: 2 sets of 10 reps each side

Stiff Leg Deadlift: 4 sets of 12 reps

Lying Dumbbell Curl: 3 sets of 10 reps

As you read further, you will read what other lower body exercise you as a beginner can do on leg day along with the no equipment lower body workout.

So, let’s straight to the workout!

Dumbbell Lower Body Workout For Beginner

There are a lot of excuses people make when it comes to training legs like I don’t have time, I don’t know how to do it, the squat rack is not empty and so on.

That’s why I made a sample dumbbell workout to train your lower body.

I made this workout plan by assuming that you’re doing an upper lower workout split(best for beginners). So you’re training lower body twice per week.

P.S: if you’re following any other workout split, it’s ok you can do this lower body workout on led day. 

Now before you see workout there is something that you should know about sets and reps.

The goal of most beginners is to lose weight and build muscle. If you want to lose weight, you should focus more on the diet side but when it comes to building muscle you have to do a certain number of sets and reps to grow your muscles.

  • Now the recommended sets for quad is 8-18
  • Sets for hamstring: 6-16
  • Sets for calves: 6-24

How many sets you should do is really depend on your fitness level but as you’re a beginner we go with the 12,12,8 sets for quad, hamstring and calves respectively.

One more thing that in order to do this number of sets, you have to divide them into two lower body workout days.

Lower Body Workout Day 1

ExerciseStanding Dumbbell LungesAssisted Pistol SquatStiff Leg DeadliftLying Dumbbell CurlStanding calf raises

Lower Body Workout Day 2

ExerciseDumbbell Step-upBulgarian Split SquatSingle leg deadliftsLying Dumbbell CurlDumbbell Seated Calf Raises

Details and Guidelines for Workout

  • The very first thing you should do after reading this workout is to learn a form of some exercise that you didn’t know. Do go nuts and try to do exercise without learning it’s form.
  • You may notice that I didn’t mention how to do this or that exercise like other sites on the internet because you will find it easily on Google. You can also check out the exercise library by which explains all exercises in very details. 
  • The most important thing is should you stick to this routine? Now you have to make progress over time using various progression methods like increase/decrease sets and reps, increase/decrease rest time and tempo, increase/decrease exercise volume(aka number of sets) and frequency. Read this article if you want to know more about this.
  • If you’re planning to follow this workout plan, you can follow it for 6-8 weeks as I changed the exercises for each lower body workout day so it’s a kind of progression. But after that you have to change your workout plan using the above point.
  • You may notice that I didn’t add glute exercises in the lower body workout plan. The reason behind doing that is most leg exercises train your glutes and as you’re a beginner you really don’t need to train your glutes right now.
  • One last but most important thing when it comes to leg day training is to warm-up, make sure you watch this video by Jeremy Either from the builtwithscience on YouTube.
  • If you want to build your legs then feed your body properly through protein, carbs and fats. So make sure your diet is in the right place. Check out “ beginner diet plan beginner can follow at gym “ article that I wrote earlier.

What Do Beginners Do on Leg Day?

It is obvious to have a lot of questions as a beginner and I believe every beginner should ask a lot of questions to their coach.

The answer of your above question is every beginner should do proper warmup first and then start doing compound exercise for the quad.

After completing the quad exercises they can focus on hamstring and finally on calves.

Make sure as a beginner you’re taking enough rest between sets and perform with better form every time.

What are Some Lower Body Exercises?

There are many many many lower body exercises that you can do but below are my favourite exercises to do on leg day.

  • Front Squat
  • Hack Squat
  • Pistol Squat
  • Stiff Leg Deadlift
  • Nordiac Curl
  • Single Leg Deadlift
  • Hip Trust
  • Glute Bridge
  • Standing and Seated Calf raises

From my understanding these exercises are not meant to do for beginners, you will need a coach in order to do them perfectly.

However, you can read this article about all leg exercises here! It includes 75 total lower body exercises for all leg muscles.

Lower Body Workout For Beginner No Equipment

There is only one part that I would love to train without no equipment, body weight, which is legs.

You know why? Because there are many exercises that you can do to train your lower body without any equipment and most importantly whether your fitness level is beginner or advanced it will be always effective in terms of  soreness and muscle growth.

You can choose whatever no equipment leg exercise you want from the list above I mentioned but if I were you I chose these exercises.

  • Walking lunges(Little bit difficult than BW Lunges)
  • Wall sit(Best leg finisher)
  • Single leg deadlift(it will be hard for you if you don’t have flexibility in the hamstring)
  • Supine Reverse Hamstring Curl

You can also follow below lower body no equipment workout made by darebee.

The Complete Beginner Lower Body Dumbbell Workout

However, if you have a dumbbell, resistance band or an access to a gym, I would suggest you do that because there you will do plenty of exercise for the lower body with plenty of machines and plates.

What’s NEXT!

In this section of the article, my work is finished and your work is started. Don’t just look at the workout and procrastinate. Go and Finish your workout!

Doubts? Thoughts? Comments? Drop them Below!

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