Legs Exercises: Dumbbell, Kettlebell, Band and Bodyweight

Legs exercises across dumbbells, kettlebells, bands and bodyweight. Pick one or two from different movement patterns rather than several that do the same job.

Exercise	Equipment	Pattern	Mechanics	Level
Dumbbell Bulgarian Split Squat	Dumbbell	Split squat	Compound	Intermediate
Dumbbell Calf Raise	Dumbbell	Ankle plantarflexion	Isolation	Beginner
Dumbbell Lunge	Dumbbell	Lunge	Compound	Beginner
Dumbbell Step-Up	Dumbbell	Single-leg step	Compound	Beginner
Dumbbell Sumo Squat	Dumbbell	Wide squat	Compound	Beginner
Goblet Squat	Dumbbell	Squat	Compound	Beginner
Kettlebell Front Rack Lunge	Kettlebell	Lunge	Compound	Intermediate
Kettlebell Goblet Squat	Kettlebell	Squat	Compound	Beginner
Banded Squat	Resistance band	Squat	Compound	Beginner
Bodyweight Squat	Bodyweight	Squat	Compound	Beginner
Bulgarian Split Squat	Bodyweight	Split squat	Compound	Intermediate
Calf Raise	Bodyweight	Ankle plantarflexion	Isolation	Beginner
Nordic Hamstring Curl	Bodyweight	Eccentric knee flexion	Isolation	Advanced
Pistol Squat	Bodyweight	Single-leg squat	Compound	Advanced
Reverse Lunge	Bodyweight	Lunge	Compound	Beginner
Wall Sit	Bodyweight	Squat hold	Isometric	Beginner

Back to the full exercise directory.

Compiled by the Unite Journal Crew. Last checked October 2026.