Today I’m sharing a brand new dumbbell leg workout that only requires two pieces of equipment. It’s perfect for an at home workout.

Yesterday was a hot one here in Calgary! So much so that a heat warning was issued. The rest of the week is supposed to be in the high 20’s C (low 80’s for my American friends) so not much will change on that front. It definitely feels like summer here now . . . . at the end of July. I’m hoping that the nice weather sticks around.

My workout yesterday morning was a great one. I got up early (instead of hitting snooze a few times like I usually do) and got my workout in right away. Knowing that it was going to be hot was a really good motivator for me to get it done early! I did a quick 20 minute HIIT workout on the Peloton app with Andy Speer. I followed it up with 10 minutes on stretching, also on the Peloton app. I’m so grateful that the Peloton app is a thing right now. I cancelled my gym membership because I don’t feel comfortable being there, considering I live with someone who has some health issues. Being able to get in great workouts at home with a minimal amount of equipment is perfect. Be sure to follow me on Instagram to find out what workouts I’m doing. I always share them on there.

Speaking of my workouts, the GapFit High Rise Blackout Full Length Leggings (affiliate link) that I love are currently on sale for under $45. I have more than one pair of them so I can honestly say that I love them. If you’re looking for a pair of leggings that you don’t have to constantly be pulling up and are super comfortable, be sure to check these ones out. I’ve been wearing them for workouts since January or February and I have yet to find something that I dislike about them.

I’m pretty excited to be able to share a new dumbbell leg workout today. You only need two pieces of equipment for this one. A pair of dumbbells – I like these ones (affiliate link) from Amazon and something sturdy to step up onto for the step ups. Think of a low chair or step stool. If you’re not feeling the lower body workout today, check out my workouts page. That’s where I’ve collected all of the workouts that I’ve shared on the blog over the years.

This workout is pretty straight forward – everything is done in 30 second increments. You’ll be doing each exercise for 30 seconds followed by a 30 second rest. Once you’ve done each exercise on the list one, rest for as long as you need before starting again at the top with the squats. Complete 4 or 5 times through for a full workout. I’ve listed descriptions of each exercise included in this dumbbell leg workout below the graphic just in case you’re unfamiliar with any of them.


With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.

Step up

Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.


With feet hip width apart and the barbell in front of you on the floor, grasp the barbell with whatever grip is most comfortable for you. Using your glutes, lift it so that you’re standing straight up. Lower it back to the floor and then up again. 

Alternating lunges

Stand with feet hip width apart with a dumbbell in each hand. Step forward with one foot so that the front leg’s thigh is parallel to the ground. The back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.


Similar to a dumbbell front squat, at the top of the squat while standing, do an overhead press with the dumbbells. When they come back to shoulder height, do another squat.

What’s your favorite type of workout to do? HIIT? Yoga? Strength? Let me know in the comments below.

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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Dumbbell Leg Workout
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