These six simple and effective workout moves can be done anywhere for super strong and toned legs using only one piece of workout equipment — dumbbells.

Bulgarian Split Squats

This workout targets your abs, calves, and hamstrings.


You start by holding your dumbbells while standing flat and tightening your core. Place your left foot on a bench or chair and bend the front knee as you drop the back knee. Make sure that your thighs are parallel to the floor then slowly return to a stand. Repeat ten times on each side.

Dumbbell lunges

This workout is perfect for toned legs because it targets your glutes, hips, quadriceps, abs, calves, and hamstrings, giving an almost full-body workout.


Start by hold a dumbbell in each hand. Take a long stride forward with your left leg, allowing your knee to bend at a 90-degree angle. Slowly bend your knees, lowering your hips and hold for 3 seconds, go back to a standing up positing, and repeat 20 times.

Dumbbell lateral lunges

This workout targets mostly your abs, glutes, hips, and hamstrings.


Stand up with your dumbbells in each hand. Take a step forward with your right leg while keeping your hands straight. Step on your heel while landing your right foot down and flex your right knee at a 90-degree angle. Keep your left leg only slightly angled. Repeat the same position for 30 reps.

Lunge twists

Targets your glutes, hips, obliques, abs, calves, and hamstrings.


Hold the dumbbells in each hand and extend your arms to your chest. Step forward with your left leg, thigh parallel to the floor and rotate your torso toward your left leg with your arms extended. Go back to starting position and repeat for ten reps each.

Standing dumbbell calf raises

This workout targets your calves.


Start with a dumbbell in each hand and stand on a step or a small chair. Raise your heels while pushing through the balls of your feet and hold for 2 seconds. Then finally return to a standing position and repeat. You should be feeling a stretch in your calves with each rep.

Sumo dumbbell squats

One of the best leg workouts because it targets your glutes, hips, abs, calves, and hamstrings.

Stand up straight while holding a dumbbell with both hands. Position your feet wide with your toes facing diagonally. Bend your knees in a squat position while facing forward. Once your thighs are parallel to the floor, go back to a standing position, and repeat 30 times.