Best Legs Workouts With Dumbbells To Olympic Lift
About
Dumbbells, versatile workout equipment, are instrumental in exercises focusing on individual weight control and stability, allowing for enhanced engagement of core muscles.
Olympic lifts, consisting of dynamic movements such as the Clean, Snatch, and Jerk, aim to develop both maximal strength and rapid force production beneficial across various activities.
Exercises targeting the lower body muscles—including Glutes, Quadriceps, Hamstrings, and Calves—often employ compound techniques like Squats, Deadlifts, and Lunges to effectively engage multiple muscle groups.
With an emphasis on improving performance through well-structured repetitions and loading, these workouts are tailored to develop strength and motion capability that aligns with personal fitness goals.
Lower Body exercises are essential in building a robust foundation for athletic progression.
Workout 1
Hamstrings, Quadriceps, Calves, Glutes
Dumbbell Hang Snatch
12reps17.5lbs22reps17.5lbs32reps17.5lbs42reps17.5lbs52reps17.5lbs62reps17.5lbs72reps17.5lbs82reps17.5lbs92reps17.5lbs102reps17.5lbs112reps17.5lbs122reps17.5lbs
Double Dumbbell Power Snatch
14reps25lbs24reps25lbs34reps25lbs44reps25lbs54reps25lbs64reps25lbs
Dumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs
Dumbbell Glute Bridge
10:1520lbs20:1520lbs30:1520lbs
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Generate My PlanWorkout 2
Hamstrings, Quadriceps, Calves, Glutes
Dumbbell Romanian Deadlift to High Pull
12reps25lbs22reps25lbs32reps25lbs42reps25lbs52reps25lbs62reps25lbs72reps25lbs82reps25lbs92reps25lbs102reps25lbs112reps25lbs122reps25lbs
Dumbbell Hang Power Clean
14reps40lbs24reps40lbs34reps40lbs44reps40lbs54reps40lbs64reps40lbsDumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbs
Dumbbell Hip Thrust
112reps40lbs212reps40lbs
Workout 3
Hamstrings, Quadriceps, Calves, Glutes
Double Dumbbell Hang Snatch
12reps25lbs22reps25lbs32reps25lbs42reps25lbs52reps25lbs62reps25lbs72reps25lbs82reps25lbs92reps25lbs102reps25lbs112reps25lbs122reps25lbsDouble Dumbbell Power Snatch
14reps25lbs24reps25lbs34reps25lbs44reps25lbs54reps25lbs64reps25lbsDumbbell Calf Raise to High Pull
15reps25lbs25reps25lbs35reps25lbs45reps25lbsDumbbell Glute Bridge
10:1512.5lbs20:1517.5lbs30:1520lbs40:1520lbs
The 15 Best Legs Exercises with Dumbbells to Olympic Lift
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Dumbbell Lunge
SETS LOGGED4,322,067Quadriceps Strength98 mScoreQuadriceps
DumbbellsThe Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.
How to do it
The Dumbbell Lunge is a way to make lunges more challenging by adding dumbbells. It mainly works your thigh muscles (quads) while also helping with balance and strength.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs2. Single Leg Romanian Deadlift
SETS LOGGED1,748,016Hamstrings Strength97 mScoreHamstringsDumbbellsThe Single Leg Romanian Deadlift is a variation of the Romanian Deadlift that targets your glutes and hamstrings. This exercise helps improve your balance, strength, and stability on both sides of your body, making it beneficial for other lower body workouts like squats and lunges.
How to do it
The Single Leg Romanian Deadlift is a variation of the Romanian Deadlift that targets your glutes and hamstrings. This exercise helps improve your balance, strength, and stability on both sides of your body, making it beneficial for other lower body workouts like squats and lunges.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs3. Dumbbell Thruster
SETS LOGGED78,705Quadriceps Strength61 mScoreQuadricepsDumbbellsThe Dumbbell Thruster is a full-body exercise that combines a squat and an overhead press, targeting the legs, shoulders, and core. It's great for building strength, balance, and flexibility, making it suitable for all fitness levels and ideal for home workouts.
How to do it
The Dumbbell Thruster is a full-body exercise that combines a squat and an overhead press, targeting the legs, shoulders, and core. It's great for building strength, balance, and flexibility, making it suitable for all fitness levels and ideal for home workouts.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs4. Dumbbell Hang Snatch
SETS LOGGED117,013Hamstrings Strength82 mScoreHamstringsDumbbellsThe Dumbbell Hang Snatch is a full-body exercise that enhances strength and coordination using one dumbbell. It focuses on explosiveness and balance, helping improve overall athletic performance.
How to do it
The Dumbbell Hang Snatch is a full-body exercise that enhances strength and coordination using one dumbbell. It focuses on explosiveness and balance, helping improve overall athletic performance.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs5. Dumbbell Romanian Deadlift to Shrug
SETS LOGGED115,553Hamstrings Strength88 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to Shrug is a great exercise for strengthening your hamstrings, glutes, and upper back. It involves bending at the hips while holding dumbbells, then shrugging your shoulders at the top, giving you a full-body workout in one move.
How to do it
The Dumbbell Romanian Deadlift to Shrug is a great exercise for strengthening your hamstrings, glutes, and upper back. It involves bending at the hips while holding dumbbells, then shrugging your shoulders at the top, giving you a full-body workout in one move.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs6. Dumbbell Romanian Deadlift to High Pull
SETS LOGGED87,312Hamstrings Strength84 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to High Pull is an exercise that targets your hamstrings, lower back, upper back, and shoulders. It helps improve strength, flexibility, and explosive power in your body.
How to do it
The Dumbbell Romanian Deadlift to High Pull is an exercise that targets your hamstrings, lower back, upper back, and shoulders. It helps improve strength, flexibility, and explosive power in your body.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs7. Dumbbell Romanian Deadlift to Bent Over Row
SETS LOGGED119,138Hamstrings Strength89 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to Bent Over Row is a great exercise that works your hamstrings, glutes, and upper back. You lower the dumbbells by hinging at the hips, then pull them up towards your chest, which helps build strength and flexibility in both your lower and upper body.
How to do it
The Dumbbell Romanian Deadlift to Bent Over Row is a great exercise that works your hamstrings, glutes, and upper back. You lower the dumbbells by hinging at the hips, then pull them up towards your chest, which helps build strength and flexibility in both your lower and upper body.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs8. Double Dumbbell Hang Snatch
SETS LOGGED47,710Hamstrings Strength70 mScoreHamstringsDumbbellsThe Double Dumbbell Hang Snatch is an exercise that builds explosive strength and power, mainly targeting the shoulders, back, and legs. Using two dumbbells helps improve your coordination and balance, making it great for overall functional fitness.
How to do it
The Double Dumbbell Hang Snatch is an exercise that builds explosive strength and power, mainly targeting the shoulders, back, and legs. Using two dumbbells helps improve your coordination and balance, making it great for overall functional fitness.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs9. Double Dumbbell Power Snatch
SETS LOGGED49,198Quadriceps Strength45 mScoreQuadricepsDumbbellsThe Double Dumbbell Power Snatch is a powerful full-body exercise that boosts strength, coordination, and athletic performance. Using two dumbbells makes it more challenging, especially for grip and shoulder stability.
How to do it
The Double Dumbbell Power Snatch is a powerful full-body exercise that boosts strength, coordination, and athletic performance. Using two dumbbells makes it more challenging, especially for grip and shoulder stability.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs10. Dumbbell Romanian Deadlift to Calf Raise
SETS LOGGED97,914Hamstrings Strength89 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift to Calf Raise is a two-part exercise that strengthens your hamstrings, glutes, and calves. You'll bend at the hips to lower the dumbbells and then rise up onto your toes to work your calves, improving your overall leg strength and balance.
How to do it
The Dumbbell Romanian Deadlift to Calf Raise is a two-part exercise that strengthens your hamstrings, glutes, and calves. You'll bend at the hips to lower the dumbbells and then rise up onto your toes to work your calves, improving your overall leg strength and balance.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs11. Dumbbell Glute Bridge
SETS LOGGED791,388Glutes Strength85 mScoreGlutesDumbbellsThe Dumbbell Glute Bridge adds weight to the classic Glute Bridge, making it a more challenging exercise that focuses on strengthening your glutes. By placing a dumbbell on your hips, you increase resistance to enhance your workout.
How to do it
The Dumbbell Glute Bridge adds weight to the classic Glute Bridge, making it a more challenging exercise that focuses on strengthening your glutes. By placing a dumbbell on your hips, you increase resistance to enhance your workout.
12. Dumbbell Hip Thrust
SETS LOGGED787,639Glutes Strength96 mScoreGlutesDumbbellsThe Dumbbell Hip Thrust is a challenging exercise that targets your glutes and hamstrings. By adding a dumbbell for resistance, you can enhance the effectiveness of this exercise beyond the typical bodyweight version.
How to do it
The Dumbbell Hip Thrust is a challenging exercise that targets your glutes and hamstrings. By adding a dumbbell for resistance, you can enhance the effectiveness of this exercise beyond the typical bodyweight version.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs13. Dumbbell Clean
SETS LOGGED1,037,031Hamstrings Strength63 mScoreHamstringsDumbbellsThe Dumbbell Clean is an explosive exercise that works multiple muscle groups, making it great for beginners. Using dumbbells allows you to start with lighter weights while helping to build stability and balance in your movements.
How to do it
The Dumbbell Clean is an explosive exercise that works multiple muscle groups, making it great for beginners. Using dumbbells allows you to start with lighter weights while helping to build stability and balance in your movements.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs14. Dumbbell Romanian Deadlift
SETS LOGGED3,868,302Hamstrings Strength99 mScoreHamstringsDumbbellsThe Dumbbell Romanian Deadlift is a beginner-friendly exercise that focuses on strengthening your hamstrings and glutes. Using dumbbells can assist those with limited mobility and is an excellent way to prepare for barbell deadlifts.
How to do it
The Dumbbell Romanian Deadlift is a beginner-friendly exercise that focuses on strengthening your hamstrings and glutes. Using dumbbells can assist those with limited mobility and is an excellent way to prepare for barbell deadlifts.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs15. Dumbbell Snatch
SETS LOGGED281,534Hamstrings Strength86 mScoreHamstringsDumbbellsThe Dumbbell Snatch is a dynamic exercise that works multiple muscle groups through powerful movements. It's easier for beginners than a traditional snatch, and using dumbbells helps improve stability and balance.
How to do it
The Dumbbell Snatch is a dynamic exercise that works multiple muscle groups through powerful movements. It's easier for beginners than a traditional snatch, and using dumbbells helps improve stability and balance.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs