Lower-body dumbbell workout
Start once or twice weekly, allowing recovery before another demanding leg session.

Goblet Squat: 3 × 10 reps; rest 90s
Hold one dumbbell close to your chest and squat to a depth where your feet stay planted.
Alternative: Dumbbell squat with weights at your sides

Romanian Deadlift (Dumbbell): 3 × 10 reps; rest 90s
Keep soft knees, push your hips back and keep the dumbbells near your legs. Stop before your back position changes.
Alternative: Bodyweight hip hinge practice

Split Squat (Dumbbell): 2 × 8 reps; rest 90s
Begin with bodyweight and a hand support. Lower straight down through a comfortable range before adding dumbbells. Do 8 reps per side; one set includes both sides.
Alternative: Supported reverse lunge

Standing Calf Raise (Dumbbell): 2 × 12 reps; rest 60s
Use a stable hand support, lift your heels smoothly and lower without bouncing.
Alternative: Bodyweight standing calf raise

Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
For split squats, complete the reps on each side. One set includes both legs, and you can rest briefly between sides.
Progress the load only after the chosen reps are steady. More weight is not useful if it removes your balance or range.

https://mylifts.app/workouts/lower-body-dumbbell/