Why it's on the list: This upper hamstrings/glute exercise is unlike most others because you can really overload it. Keep the rest of your body still throughout. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Work smarter with this quick lower body workout series. This article will provide you with ideas of 10 dumbbell leg workouts that can be performed at home using only a set of dumbbells. Below are six (6) leg exercises that coaches and athletes can do to increase muscular strength, hypertrophy, and endurance with dumbbells. Examples of weighted HIIT dumbbell exercises routine. We all know that regular exercise is important for our overall health and our physical appearance, but many of us find excuses to avoid gyms. Complete 3 sets of 6 repetitions on each side. Romanian Deadlift. Pay attention to the notes below because there are special instructions for most of the exercises. Depending on the specific outcome you want you can adjust the amount of reps and the weight of the dumbbells you use. We’ll hit some different muscle fibres (type 1) than earlier in the workout with the heavier, lower rep exercises (type 2) for a complete leg workout. Why should you use dumbbells for leg workouts? Keep your chest upright and your eyes gazing forward. Step down with your left foot and repeat with the right leg. Once your dumbbell has reached the ground, return to your starting position. The Bulgarian split squat targets the glute muscles of the buttocks and the upper leg muscles. The dumbbell reverse lunge engages the glutes and the hamstrings. This exercise primarily strengthens the hamstrings and glutes. Hold the position for a few seconds then lift back to starting position. Doing squats with dumbbells will feel much different from regular barbell squats. The palms should be facing your midline. Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause. Slowly squat down with the standing leg. Workout Equipment: Medium-to-Heavy set of dumbbells. B. Shoulders and Leg Workout with Dumbbell . To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Discover the best dumbbell leg exercises for your next lower-body workout. You’ll want to start with lighter weights until you feel comfortable with the movement. This exercise works the flexor muscles located on the back or underside of your forearm. Some of the best leg workouts for women use simple equipment like dumbbells, a stability ball, some resistance bands, and maybe a kettlebell, to reap serious leg day rewards. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways Medically reviewed by Jake Tipane, CPT — Written by Dana Pitman, RD on May 19, 2020 Leg workouts with dumbbells In fact, all that you need is a set of dumbbells. But stiff-leg deadlifts put extra focus on the adductors and core. Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause. It’s a little tricky but, once mastered, will provide your hammies with a very effective workout. Day 6: Leg Dumbbell Workout B. Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body. This is where things get really interesting. For the safest workout, make sure your knees don’t fall inward towards your midline. Make sure that you’re keeping your chest upright and your back straight as you lower down. A solid dumbbell leg workout doesn’t involve pumping out endless squats.You want a lower-body routine that includes all the major movement patterns. Butt workouts with dumbbells are great for strengthening your lower body. It will also be harder to maintain an upright chest. Keeping your chest upright and eyes forward, squat down until the dumbbell reaches the floor. Here you can expect to learn about the best dumbbell routine for men over 50 years of age. Start in the standing position, holding a dumbbell in your right hand. You’ll then take a 2-minute break, and then jump right back in for round 2. Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs. Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Grab a pair of moderate-weight dumbbells and incorporate some or all of these dumbbell leg exercises into your training routine! Dumbbell squats are going to cause your arms to fatigue as well as your legs. You can also do this exercise on the floor. We are participants in the Amazon Services LLC Associates Program. Swing the dumbbell through your legs as you drive yourself upward; Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs ; Repeat and then swap arms for a full set; Reps: 6-8 per arm per set Sets: 3 Rest: 90-120 seconds between each set. This home based workout utilizes only dumbbells. In fact, using dumbbells for leg exercise helps to grow your muscles and body strength very quickly. How to: Start standing with feet hip-width apart, holding dumbbells in hands at sides with palms facing in. 13 Leg Press Alternative Exercises 1. To do a sumo squat: These types of squats are a good variation of the typical air squat. Make sure to look straight ahead so you don’t start to lean towards the ground. And they are an excellent way to correct muscle imbalances, which might have occurred over the years by depending mainly on bilateral leg movements. You’re probably familiar with the leg exercises in the workout above. Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, and perhaps stiff-legged deadlifts. I’m using 12 lb dumbbells in this workout video, but if I were working out at home I would aim for 15 lbs. While it's a no-brainer to use dumbbells for upper-body exercises like bicep curls, shoulder presses, and triceps extensions, they're also pretty stellar for lower-body moves. This exercise primarily works the quads, calves, and glutes. Hold the center of the dumbbell with both your hands and sway it back between your legs. From goblets squats to lunges and deadlifts, these six dumbbell leg exercises will target every muscle in your lower body. Complete 3 sets of 10 repetitions with a moderately heavy weight. For this leg workout, we’re going to be performing 6 of my favorite dumbbell leg exercises in circuit format.You’ll perform ten reps of the first exercise, move immediately on to ten reps of the second, and so on until all 6 exercises are completed. Hey, listen, if you don’t like the leg workout we gave you above, worry not. Dumbbell deadlifts are challenging, and beginners may prefer to use one dumbbell as they get used to the exercise. Carefully step back with one foot and bend into a squat until your back knee is just about to reach the floor. Lean forward and extend your right leg straight behind you. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Workouts; Best Dumbbell Leg Exercises These Are the 18 Best Dumbbell Leg Exercises — Expect to Be Sore Tomorrow! Browse through the … Breathing in, bend at waist keeping back straight and knees stable as you lower dumbbells over your legs toward your feet. It can be performed in about an hour. Adding weight is … Complete three sets of 15-20 repetitions. But these are quite different with dumbbells so I’m going to give you some additional tips below. Stand with the legs shoulder-width apart the knees only slightly bent. Deadlifts work out the quads, glutes, hamstrings, and lower back. The 10 best Dumbell Leg exercises. You should discontinue repetitions as soon as your form starts to break down. As you hit a full standing position, push your arms straight into a push press until your dumbbells are completely overhead with full arm extension. Thrusters are a compound exercise that strengthens large muscle groups in the upper and lower body. 1.4 Dumbbell leg curls . Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in your hamstrings. It will also put your balance to the test and engage all of the little proprioceptive muscles in the feet and ankles. For maximum results, choose three or four of the exercises provided per workout session. This work out targets the back muscles, calves, hamstrings, and the upper trapezius. Make sure that you are paying attention and stepping straight backward. In this exercise, it’s easy to lose focus and get off-balance. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. This workout will be performed as a circuit, meaning you’ll go from one exercise to the next; The circuit will consist of 3 rounds of combined exercises Take this classic bodyweight exercise up a notch by bringing in dumbbells. What Do You Need: Resistance band, an exercise mat. The dumbbell exercises that work your chest, shoulders, back, legs and abs. Dumbbell Squats. Your legs should be wide enough to swing a single dumbbell through. Stand with feet hip-width apart, and step one leg back so your knee is bent and the toe rests on a chair or stair behind you. Start with the legs a few inches wider than should-width. Sumo squats place more emphasis on the inner thighs than the traditional squat. However, if the goal is to build more muscle, then it is recommended to perform less reps using heavier weights. Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other. The Best Leg Exercises to Do With Dumbbells. That’s why including low-calorie protein foods is important if your goal is weight loss. Romanian Deadlifts are a complex exercise that requires a lot of balance. Another common mistake is when athletes allow their front knee to fall inward during the squat. 4 Dumbbell Exercises to Help You Build Stronger Thighs. Remember to push your knees out and keep the chest upright. It's easy with these expert-approved, high-intensity moves. The Heavy Dumbbell Workout That Builds Strong, Sexy Legs. Lateral lunges exercise the glutes, quads, and hamstrings. Dumbbells are inexpensive workout tools that can be used to achieve these goals. By Brett Williams, NASM. To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. Then steadily lower the dumbbells back to shoulder position. Dumbbell step ups are a complete leg buster. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. *If you’re having trouble seeing the video in this post, try turning off or pausing your ad-blocker. You should feel a slight pull in your hamstrings (on the back of your leg). In your workout: After free-weight leg exercises, do 3 sets of 8-12 reps. Bend your knees and this time push your butt back to the wall behind you, instead of down (as in the squat). Take it slow and focus on balancing throughout the exercise. This exercise is especially safe when combined with intensity-boosting techniques such as rest-pause, dropsets, or forced reps. 9. Leg Exercises with Dumbbells. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. Complete 3 sets of 8 repetitions on each side. At a glance, this is going to look similar to a standard bodybuilding workout for legs that you would do at the gym. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. Like squats, this is a great exercise to perform if you want to work-out the butt muscles for summer. In fact, you may feel your quads working even more with dumbbell squats. Place your left foot on the platform as well. Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. Steadily rise back up to the starting position while pushing your knees out. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. Stand with your feet should-width apart and core tight as you would with an air squat. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways Medically reviewed by Jake Tipane, CPT — Written by Dana Pitman, RD on May 19, 2020 Leg workouts with dumbbells Targets: Calves, Hamstrings, Glutes, Quadriceps . It's very important to implement exercise grouping on leg day because dumbbells usually aren't heavy enough to push the legs to max effort. This exercise works the flexor muscles located on the back or underside of your forearm. Complete 3 sets of 6 repetitions on each leg. Stand while facing the platform with dumbbells at your sides. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. Your front knee should not surpass your front foot as you squat downward. Leg exercises with dumbbells and barbells are one of the simplest ways to build your leg muscles. 3. On the other hand, leg training and workout should not be over intensive. There is a myriad of reasons for this, including cost, travel, and intimidation. Alternate the foot placement and do three sets of 10 repetitions for each foot. Resistance Band Leg Press. This is largely due … As a general rule, you can perform 3 sets of the exercises with 10 reps. This dumbbell exercise is the old-school equivalent of the hamstring curl machine. A solid dumbbell leg workout doesn’t involve pumping out endless squats.You want a lower-body routine that includes all the major movement patterns. 10 Dumbbell Leg Workouts You Can Do At Home » Home Gym Build These are the list of best weighted HIIT Workout that can be done with dumbbells. Otherwise, this can lead you to an over-exhausted condition in a short time. The other names of this exercise are Dumbbell Bulgarian split squat and Split Squat with Dumbbells. These are easy to perform and the perfect exercise for beginners. Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause. Make sure that you’re able to keep your abs tight and the chest upright; avoid folding down towards the weight. Make sure you’re maintaining position by keeping your knee in a center-line or pushing slightly outward. This is a complete dumbbell leg workout you can do at home or the gym to build strength in the legs, quads, thighs, hamstrings and glutes. 1: Goblet Squat Goblet squats appear to be an easy exercise, but the weight gets heavy fast. Squat down towards the floor as you would do with a front squat, stop when your thighs are parallel with the floor. Complete 3 sets of 8 repetitions with a comfortable weight. Push back up to standing position and repeat on the other side. Dumbbell Lunge is another very effective and very common leg exercise with dumbbells. Many people cannot do these correctly on the first try. You do not need to bend all the way to the floor. Supersets and burnout sets with dumbbells are crucial to blast the legs into oblivion. The movement is a combination of a dumbbell front squat, and a push press. How: Stand with dumbbells at your side and palms facing your body. Front squats are a foundational movement for nearly every other lower body exercise. Oct 14, 2020 Men's Health/Eric Rosati. But it’s so important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles! While a number of dumbbell exercises do indeed work the shoulder muscles, there are additional dumbbell workouts that target the pectorals, biceps, legs, glutes, and even calves. Stand with one dumbbell in each hand hanging along the sides of your body. Dumbbell Exercises for Legs Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). DB Goblet squat 21 Dumbbell Leg Exercises 1.Lunge with Pass Under (0:27) 2.Single Leg Deadlift (0:41) 3.Front Squat (1:01) 4.Sumo Squat (1:20) 5.1/2 Squat, 1/2 Deadlift (1:39) 6.Sp Alternate feet after your set. Workouts & Exercises dumbbells, leg day, leg workout posted on 04/20/2016 In planning a home workout schedule, taking the full body into consideration is important for maximized results and preventing injuries that can sideline your progress. If the goal is to burn more fat, then it is recommended to do more reps in each set and use lighter weights. The feet should be pointed slightly outward. Once you’ve completed the circuit, rest for 2 minutes and begin again. Dumbbell deadlifts are challenging, and beginners may prefer to use one dumbbell as they get used to the exercise. Alternate feet after your set. Hold one dumbbell in the center of your body with both hands. Just make sure you come ready to sweat, because this high intensity lower body circuit is a combination of calorie torching and big leg muscle-building moves. Tone the muscles in your chest, the back of your shoulders, and your arms with dumbbells. Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause. This 30-minute, full-body dumbbell workout incorporates basic strength movements that will help you lay a good foundation as you progress in your resistance training. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. This exercise will set your quads on fire. We have selected 10 other exercises to include in your dumbbell leg workout at home, so feel free to substitute anything you don’t like! The 30 best leg exercises and leg workouts build strength and power by working your lower-body. Improve your balance and fitness with these exercises. This is one of the best leg exercise for women with dumbbells. Stand while facing the platform with dumbbells at your sides. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Hold one dumbbell with both hands in the center of the body. The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. Adding weight is an easy way to up the ante on type of exercise, and dumbbells … Try these dumbbell exercises as a complete leg-day workout or pick a few favorites. Don’t let the knees fall inward during the squat, or the back arch during the push press. Your palms should be facing your body. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. Single-leg exercises can arguably be tougher than two-legged exercises if you do them right. Legs. Start standing with legs about shoulder width apart, knees slightly bent and dumbbells in hands, palms facing toward the body and arms extended in front of thighs. April 28, 2020 by Jenny Sugar. Even when performing an exercise that requires the barbell to be held in the hands, such as a straight leg deadlift (SLDL), the load placement still differs because the barbell is held in front of the legs, in contrast to performing SLDL's with dumbbells where the dumbbells are held to the sides of the legs. The Best Leg Exercises to Do With Dumbbells. Working out from the comfort of your home is a great alternative, but some people don’t consider this because they don’t have the equipment or a personal trainer. Straight from a top-model trainer. Rest at least 4-5 training days after this workout before having another leg day. The 30 best leg exercises and leg workouts build strength and power by working your lower-body. The good news is that you don’t need much equipment to get an effective workout. Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. Start by holding one dumbbell in each hand resting high near the shoulders. 1. Build strong legs with this 30-Minute Lower Body Dumbbell Workout! Check this article for a list of full-body dumbbell exercises. Stand up and hold one dumbbell with both hands in front of your thighs. Start by holding one dumbbell in each hand next to the shoulder. You may want to do the first set of lateral lunges without any weight before adding in the dumbbells. They are also easier on your back and knees because you don’t have to squat quite as far down. To do this exercise: Start with 5- or 10-pound dumbbells, or a lighter weight if needed. Dumbbell Lunge is another very effective and very common leg exercise with dumbbells. It should be hanging down between your legs. 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