There are thousands of variations using dumbbells to exercise the lower body for strength and speed. Leg squats and lunges with dumbbells are an excellent alternative to barbell squats or the leg press because you gain strength and size along with stability!

The single leg squat exercise incorporated into this dumbbell routine requires balance more than any other leg exercise. Here is a quick workout program to strengthen the lower body without putting undue stress on the hip, back or the knees.

The Single Leg Squat
3 sets/10 reps each leg 30 sec/1 min rest between sets

This is the ultimate in squatting exercises and is very effective in strengthening the legs without the dangers of doing heavy barbell squats. Stand straight, with your body weight supported on your right foot, which should be flat on the floor.

Tuck your left heel up behind you, with your lower leg roughly parallel to the ground and your left knee aligned with the right. Balance yourself, look straight ahead, keeping the back straight and keep arms ad weights by your sides. This exercise requires a degree of balance on one leg at a time so a lighter weight or no weight at all maybe necessary for the beginner.

Dumbbell Lunges
3 sets/10 reps each leg 30 sec/1 min rest between sets

This exercise places primary emphasis on the glutes (butt muscles) and by taking a simple step forward as I have done in the video will involve the quadriceps.

Stand with your feet approximately hip width apart. As you lunge forward, keep your back straight, placing all of your body weight on your leading leg. This exercise is relatively difficult to perform because of the balance required. Be sure to exhale as you lunge and inhale returning to the starting position.

Dumbbell Squats
3 sets/10 reps each leg 30 sec/1 min rest between sets

This exercise places emphasis on the quadriceps and the glutes. Stand with your feet apart with a dumbbell in each hand hanging down at your sides. Look straight ahead, slightly arch your back and squat down. Once your thighs are parallel to the floor straighten your legs to return to the starting position. It is important to exhale as you complete the movement.