No access to a squat rack? Fear not. This highly effective home dumbbell workout will hammer both your quads and hamstrings into growth.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Working legs at home can be challenging. With all the cries flying around lifting circles telling people to barbell squat, you may feel like it's impossible to get a good quad and hamstring workout at home. Fear not.

This home based workout utilizes only dumbbells. It can be performed in about an hour. Rest at least 4-5 training days after this workout before having another leg day. 

You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split.

Make sure to perform as many quality reps as you can per set. Don't train to failure, and stop each set when your form starts to deteriorate.

Add weight to each exercise when you are able to perform the stated number of reps per set.

Home Dumbbell Workout For Legs
Quads Workout
Exercise Sets Reps
Dumbbell Goblet Squat 3-4 8-12
Dumbbell Lunge 3-4 8-12
Dumbbell Step Up 3-4 15-20
Bulgarian Split Squat 3-4 8-12
Hamstring Workout
Exercise Sets Reps
Dumbbell Stiff Leg Deadlift 3-4 10-12
Dumbbell Hamstring Curl 3-4 10-15
Posted on: Sat, 04/19/2014 - 23:16

Hey u do u have abs and 6.4 i am that tall can u punch me in the abs at Johnson please and can u lick me too

Posted on: Wed, 11/20/2013 - 18:38

18-24 sets is "beginner"... righhhhht.

Posted on: Sun, 11/03/2013 - 17:17

When doing the dumbbell stuff leg deadlier my lower back aches a bit whilst doing the exercise. Does this mean I'm doing something wrong? Also should my muscles really hurt because on upper body workouts they do but they just feel a bit like jelly doing this workout, is that having the same effect?

Posted on: Sat, 10/05/2013 - 10:50


Posted on: Tue, 05/21/2013 - 12:24

IDK What to put here

Posted on: Wed, 03/20/2013 - 08:05

When it says 3-4 reps does it mean 3-4 reps with each leg? Like on the lunges and other of the workout where you have to switch legs?

Michael Hernandez
Posted on: Sun, 02/07/2021 - 20:10

3-4 sets not reps.

john graham
Posted on: Mon, 03/18/2013 - 22:01

Hey Thomas, this looks like a great leg workout,
I'm a mail carrier, work 6 days a week and do about 10+ miles a day, I'm a decently experienced lifter and have always had strong solid legs, but I have never really done a workout centered around them, I've finally decided to start a leg program in addition to the 5 x 5 reg park program I have been doing, Earning a living on my legs, I want to keep them strong and in tip top shape for as long as I can, this seems like a great program, Are there any additional supplements I should take, I am already taking, k-otic, optimum nutrition bcaa, and ax's super size, I am 33 yrs old, 5'7 159 pounds, have recently lost 77 pounds due to life style change and eating better, and more exercise. (I was a big 233 when I started)
Thanks again to any info.

Posted on: Sun, 03/10/2013 - 14:38

Hi Cheez

Personally i would do a split and do back and biceps, chest and triceps, legs and shoulders and do Abs twice a week.

Posted on: Fri, 03/01/2013 - 10:57

I only use dumbbell and bodyweight to work out. Is it best to workout your whole body 3 times a week or work out certain body muscles separately during the week like chest and bicep on monday, legs and tricep on tuesday and so on.

Posted on: Sun, 03/10/2013 - 14:40

Hi Cheez

Personally i would do a split and do chest and triceps, back and biceps, legs and shoulders and do abs twice a week.

Brian Crow
Posted on: Sun, 09/25/2016 - 22:01

I would say recovery time depends on the intensity of your workout. If your trying to bulk up and your lifting heavy weights with less reps, this will over load your muscle fibers and break them down more requiring a longer recovery period. If your in a cutting phase with higher reps and lighter weights, your muscle fibers may recover more quickly. I personally allow 72 hours of rest while bulking and 48 hours during a cutting phase before I work those muscles again to failure. Also very important to recover during both of these, the goal is to allow the muscle fibers to "repair" themselves so proper protein intake including BCAA's, L-GLUTAMINE and plenty of water is just as critical as the workout itself. Sometimes I would recommend doing a very light working of the muscle if it is still soar to help flush out excessive lactic acid build up. The lactic acid is what makes you feel soar which indicates you had a good workout, however if it sets too long, it can actually interfere with the rebuilding process of the muscle fibers. This may not be 100% for everyone, however it has served me well.