Leg Exercises: 69 Moves With or Without Dumbbells

This page lists all 69 leg exercises in the LifeBuddy exercise library: squats, lunges, deadlifts, calf raises, holds and jumps. About half use dumbbells and the rest use only your bodyweight; a few need a sturdy chair or a wall. Each exercise links to its own page with a video demo, form tips and the muscles it works.

How to use the list: pick 3–5 exercises for a session and cover different movement patterns:

a squat: the bodyweight Air Squat or the Goblet Squat with one dumbbell;
a hip hinge for the back of your legs: the Romanian Deadlift;
a single-leg move: the Bulgarian Split Squat, with your back foot on a chair;
a hold or a jump: the Squat Hold, or Switch Lunges once you can land softly.

No dumbbells? Pick the bodyweight moves and make them harder with slower lowering, pauses or single-leg versions. For a ready-made routine, see our leg workouts guide.

For a plan, Dumbbell Home Workout has dumbbell plans for every muscle group, from beginner to advanced, in 15–30 minute workouts.

All 69 exercises

180 Jump Squat exercise demo

180 Jump SquatQuads, Hamstrings, Glutes, Adductors, Calves

Air Calf Raise exercise demo

Air Calf RaiseCalves

Air Squat exercise demo

Air SquatQuads, Glutes

Alternating Lateral Lunges exercise demo

Alternating Lateral LungesAdductors, Quads, Glutes

Alternating Lunge exercise demo

Alternating LungeQuads, Hamstrings, Glutes

Back Lunges exercise demo

Back LungesQuads, Glutes, Hamstrings

Box Squat Jump exercise demo

Box Squat JumpQuads, Hamstrings, Glutes, Calves

Bulgarian Split Squat exercise demo

Bulgarian Split SquatQuads, Glutes, Calves

Butt Kicker Jump Squat exercise demo

Butt Kicker Jump SquatQuads, Hamstrings, Glutes, Calves

Calf Raise Squats exercise demo

Calf Raise SquatsQuads, Glutes, Calves

Calf Raises exercise demo

Calf RaisesCalves

Close Squat Into Wide Squat exercise demo

Close Squat Into Wide SquatQuads, Glutes, Adductors, Hip Flexors

Deadlifts exercise demo

DeadliftsQuads, Glutes, Erector Spinae

Frog Jumps exercise demo

Frog JumpsQuads, Glutes, Adductors, Hip Flexors

Front Squat Into RDL exercise demo

Front Squat Into RDLQuads, Glutes, Erector Spinae

Front Squats exercise demo

Front SquatsQuads, Glutes

Glute Bridge exercise demo

Glute BridgeGlutes, Hamstrings, Core

Goblet Squat exercise demo

Goblet SquatQuads, Glutes

Goblet Squat Pulses exercise demo

Goblet Squat PulsesQuads, Glutes

Hop Into Front Squat exercise demo

Hop Into Front SquatQuads, Glutes, Adductors, Hip Flexors, Hamstrings, Calves

In Calf Raises exercise demo

In Calf RaisesInner Calves

Jump Squat exercise demo

Jump SquatQuads, Hamstrings, Glutes

Kneeling Calf Raise exercise demo

Kneeling Calf RaiseCalves

Lateral Squat Jump exercise demo

Lateral Squat JumpQuads, Glutes, Hamstrings, Adductors, Calves

Lunge Hold exercise demo

Lunge HoldQuads, Hamstrings, Glutes

Narrow Pulsing Front Squat exercise demo

Narrow Pulsing Front SquatQuads, Glutes, Adductors, Hip Flexors

Narrow Squat exercise demo

Narrow SquatQuads, Glutes

One Leg Squats exercise demo

One Leg SquatsQuads, Glutes

One Leg Wall Squat exercise demo

One Leg Wall SquatQuads, Glutes

Out Calf Raises exercise demo

Out Calf RaisesOuter Calves

Plie Squat Arm Circles exercise demo

Plie Squat Arm CirclesQuads, Glutes, Shoulders

Plyo Split Squat exercise demo

Plyo Split SquatQuads, Glutes, Hamstrings, Calves

RDL Into Squat exercise demo

RDL Into SquatQuads, Glutes, Erector Spinae

Rocking Calf Raise exercise demo

Rocking Calf RaiseCalves

Romanian Deadlift exercise demo

Romanian DeadliftQuads, Glutes, Erector Spinae

Romanian Deadlift Into Calf Raise exercise demo

Romanian Deadlift Into Calf RaiseQuads, Glutes, Erector Spinae, Calves

Seated Calf Raise exercise demo

Seated Calf RaiseCalves

Seated Squats exercise demo

Seated SquatsQuads, Glutes

Side Lunge Touchdown exercise demo

Side Lunge TouchdownQuads, Glutes, Adductors, Hip Flexors

Side To Side Lunge exercise demo

Side To Side LungeQuads, Glutes, Adductors, Hip Flexors

Single Dumbbell RDL exercise demo

Single Dumbbell RDLQuads, Glutes, Erector Spinae

Single Leg Calf Raise exercise demo

Single Leg Calf RaiseCalves

Slow Negative Floor Tap Squat exercise demo

Slow Negative Floor Tap SquatQuads, Adductors, Hip Flexors Glutes

Split Squats exercise demo

Split SquatsQuads, Glutes

Squat & Reach exercise demo

Squat & ReachQuads, Glutes, Shoulders

Squat & Reach Hop exercise demo

Squat & Reach HopQuads, Glutes, Hamstrings, Shoulders, Calves

Squat Back Lunge exercise demo

Squat Back LungeQuads, Glutes, Hamstrings

Squat Hold exercise demo

Squat HoldQuads, Glutes, Adductors, Hip Flexors

Squat Hops exercise demo

Squat HopsQuads, Hamstrings, Glutes, Calves, Hip Flexors

Squat Into Knee Kick exercise demo

Squat Into Knee KickQuads, Glutes, Calves

Squat Into Pulse Squat exercise demo

Squat Into Pulse SquatQuads, Glutes, Adductors, Hip Flexors

Squat Into Side To Side Lunge exercise demo

Squat Into Side To Side LungeQuads, Glutes, Adductors, Hip Flexors

Squat Jacks exercise demo

Squat JacksQuads, Glutes, Adductors, Hip Flexor, Hamstrings, Calves

Squat Knee To Elbow exercise demo

Squat Knee To ElbowQuads, Glutes, Hip Flexors, Adductors

Squat Side Kick exercise demo

Squat Side KickQuads, Glutes, Adductors, Hip Flexors

Squat Star exercise demo

Squat StarQuads, Glutes, Adductors, Hip Flexor, Hamstrings, Calves

Squat To High Knee Jumps exercise demo

Squat To High Knee JumpsQuads, Glutes, Adductors, Hip Flexor, Hamstrings, Calves

Squat Walk exercise demo

Squat WalkQuads, Glutes

Step Up exercise demo

Step UpQuads, Hamstrings, Glutes

Step Up From Ground exercise demo

Step Up From GroundQuads, Hamstrings, Glutes

Sumo Deadlift exercise demo

Sumo DeadliftQuads, Glutes, Erector Spinae

Sumo Squat Into Side To Side Lunge exercise demo

Sumo Squat Into Side To Side LungeQuads, Glutes, Adductors, Hip Flexors

Sumo Squat Variations exercise demo

Sumo Squat VariationsQuads, Glutes, Adductors, Hip Flexors

Switch Lunges exercise demo

Switch LungesQuads, Glutes, Hamstrings

Toes In And Out Squat exercise demo

Toes In And Out SquatQuads, Glutes, Adductors, Hip Flexors

Wall Squat Walk exercise demo

Wall Squat WalkQuads, Glutes, Adductors, Hip Flexors

Weighted Squats exercise demo

Weighted SquatsQuads, Glutes

Weighted Wall Squats exercise demo

Weighted Wall SquatsQuads, Glutes

Wide Stance Squat exercise demo

Wide Stance SquatQuads, Glutes, Adductors, Hip Flexors

Follow guided dumbbell workouts in the Dumbbell Home Workout app, free to download

More exercise categories

Or browse the full LifeBuddy exercise library.

© Copyright 2026 Lifebuddy LLC. All Rights Reserved