Top 35 Lower Body Exercises with Dumbbells

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Here are the TOP 35 Lower Body Exercises you can do with Dumbbells. While there are literally 100 great leg exercises for men and for women with and without weights, having these 35 in your leg building arsenal will build those lower body muscles fully.

Strength coach Brian Klepacki, MS, CSCS and Head Strength Coach Chris Wilson picked these 35 as the most beneficial and best overall for anyone looking to get stronger, bigger more defined legs!

You will gain size, strength, speed and explosiveness by doing these exercises consistently. Over time, increase the load, sets, reps and/or time. Or take away the dumbbells and spend your time training with just body weight and still see results.

Top 35 Lower Body Exercises with Dumbbells

Squats with Dumbbells on Shoulders
Goblet Squats
Goblet Squats (wide)
Squat Jump
Squat Hold
Cossack Squat
Pistol Squat
Partial Pistol Squat
Dumbbell Overhead Squat
Traditional Deadlift
Romanian Deadlift (RDL)
Stiff Leg Deadlift
Sumo Deadlift
Deficit Deadlift
Deficit Sumo Deadlift
Walking Lunges
Lateral Lunges
Reverse Lunges
Bulgarian Split Squat
Curtsy Lunge
Hip Thrust
Single Leg Hip Thrust
Glute Bridge
Single Leg Glute Bridge
Single Leg Romanian Deadlift (RDL)
Hamstring Curl
Step Ups
Side Step Ups
Seated Calf Raises
Single Leg Standing Calf Raise
Wall Sit
Jump Lunges
Suitcase Squat
Good Mornings
Box Jumps

Here are a few of Brian & Chris’s TOP leg training and lower body workout videos: and

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