45 minute beginner leg workout with dumbbells at home

Here's everything you need to try our 45 minute beginner leg workout with dumbbells at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • DB Goblet Reverse Lunge
  • Circuit 2
  • DB Straight Leg Deadlift
  • DB Squat in Lunge
  • Circuit 3
  • Single Arm DB Rack Tall Kneeling to Standing
  • DB Single Leg Straight Leg Deadlift with Wall Support

Circuit 1

Complete this round 3 times.

DB Goblet Reverse Lunge

Complete 8 repetitions

The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.

Benefits of DB Goblet Reverse Lunge

The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.

How To Do DB Goblet Reverse Lunge

  1. Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
  2. Step back into a lunge and gently touch the knee to the floor.
  3. Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
  4. Step back to the starting position.

Coaching Tips For DB Goblet Reverse Lunge

Follow these cues to perform DB Goblet Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

Circuit 2

Complete this round 3 times.

DB Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

DB Squat in Lunge

Complete 10 repetitions

Coaching Tips For DB Squat in Lunge

Follow these cues to perform DB Squat in Lunge correctly:

  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
  • Torso is slightly forward but stays in a fixed position.

Circuit 3

Complete this round 3 times.

Single Arm DB Rack Tall Kneeling to Standing

Complete 6 repetitions

Coaching Tips For Single Arm DB Rack Tall Kneeling to Standing

Follow these cues to perform Single Arm DB Rack Tall Kneeling to Standing correctly:

  • Find a stable DB front rack position
  • Move slowly with control
  • Gently plant the knee on the downward portion of the movement.

DB Single Leg Straight Leg Deadlift with Wall Support

Complete 7 repetitions

The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.

Benefits of DB Single Leg Straight Leg Deadlift with Wall Support

The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees.

How To Do DB Single Leg Straight Leg Deadlift with Wall Support

  1. Place the hand one the wall with the dumbell in the other hand.
  2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded.
  3. Hinge at the hips, keeping the back straight and an arch in the lower back.
  4. Once you feel a pull in the hamstring return to the starting position.

Coaching Tips For DB Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform DB Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

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This workout was made by Sean Klein

Sean Klein

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