7 Best Dumbbell Leg Exercises (Video)

0
52

[ad_1]


Construct outlined, robust legs with this residence exercise: one of the best dumbbell leg workouts. Seven decrease physique workouts are mixed in a strict-set format to construct energy and muscle definition utilizing a pair of dumbbells. Burn out each muscle within the decrease physique in simply 25 minutes.

 

Burn out your legs with the seven best dumbbell leg exercises, mixed in a muscle-building strict set format.

Every decrease physique train is repeated back-to-back, fatiguing the quads, hamstrings, glutes, calves and thighs and resulting in muscle progress.

Add these workouts to your home leg workouts to construct muscle definition, enhance energy, and burn fats.

two women performing dumbbell deadlifts as example of dumbbell leg exercisestwo women performing dumbbell deadlifts as example of dumbbell leg exercises

Dumbbell Leg Workout routines FAQs

Can You Construct Legs With Dumbbells?

Dumbbells are an efficient device for constructing decrease physique muscular tissues at residence or on the fitness center. Dumbbells are extraordinarily versatile, and can be utilized to focus on the glutes, quads, hamstrings, and thighs. Every dumbbell leg train might be scaled up or down by growing or reducing the dumbbell weight.

What Are The Finest Dumbbell Leg Workout routines?

The squat (and squat variations, such because the air squat, barbell squat, goblet squat or dumbbell squat) is likely one of the greatest leg workouts. This compound leg exercise engages a number of muscular tissues within the decrease physique directly, making it an environment friendly solution to construct muscle in your complete decrease physique.

two women performing froggy glute bridges or frog pumps as example of dumbbell leg exercisestwo women performing froggy glute bridges or frog pumps as example of dumbbell leg exercises

25-Minute Dumbbell Leg Exercise

Construct decrease physique energy and muscle definition at residence with these dumbbell leg workouts.

An entire leg day exercise focusing on each muscle group within the decrease physique: the quads, hamstrings, glutes, calves, and thighs.

Add this decrease physique exercise to your home workout plan 1-2 occasions per week to construct and keep energy within the decrease physique.

Exercise Tools:

Medium to Heavy Set of Dumbbells. I like to recommend between 5-30 lbs relying in your health stage. We used 15 and 20 lb dumbbells in as we speak’s exercise. Choice to drop weights at any time and do that exercise with simply your physique weight.

Store My Dumbbells

I’m utilizing 15-30 lb dumbbells on this leg exercise.

*Get a reduction with code: NMLTQ5

Click Here To Shop

woman performing curtsy lunge with dumbbellswoman performing curtsy lunge with dumbbells

Exercise Directions:

Observe together with the guided Dumbbell Leg Workout on YouTubeled by licensed private coach, Lindsey Bomgren. 

Your Exercise Appears Like This:

  • 7 Dumbbell Leg Workout routines At Residence
  • Timed Intervals (30 seconds of labor per train, adopted by 15 seconds of relaxation)
  • Strict Units (repeat every transfer x2 back-to-back earlier than shifting on to the subsequent train)

Exercise Define

  1. Heels Up Goblet Squat
  2. Break up Lunge
  3. Deadlift and Calf Increase
  4. Curtsy Lunge and Lateral Lunge
  5. B-Stance Squats
  6. Staggered Deadlift, Clear and Entrance Squat
  7. Dumbbell Glute Bridge
two women performing a heels up squat variation with dumbbells to target quadstwo women performing a heels up squat variation with dumbbells to target quads

7 Finest Leg Workout routines At Residence

Heels Up Goblet Squat

Targets: Leg muscular tissues, quads, glutes, hamstrings, internal thighs (hip abductors), chest and core.

Elevating the heels shifts extra of the work into the quads, or the entrance of the leg above the knees.

two women performing a heels elevated squat as example of dumbbell leg exercisestwo women performing a heels elevated squat as example of dumbbell leg exercises

How To Do Heels Up Goblet Squats

  1. Stand along with your ft hip width aside. Elevate your heels by putting them on a set of dumbbells or sturdy books. Maintain a dumbbell vertically at your chest (goblet maintain).
  2. Inhale as you bend your knees and sit your hips again (as if sitting down in a chair). Purpose for 90 diploma bends at every knee, specializing in pushing your knees out (not letting them collapse). Hold your torso in an upright place.
  3. Exhale as you press by way of your heels to face tall, driving your hips ahead to return to standing place.

Modification: Carry out this transfer with ft flat on the ground (customary goblet squat).

Break up Lunge

Targets: Legs, quads, hamstrings, butt and calves.

two women performing split lunges as example of dumbbell leg exercisetwo women performing split lunges as example of dumbbell leg exercise

How To Do Break up Lunges

  1. Stand with ft hip-distance aside. Maintain a dumbbell in every hand at your sides.
  2. Step your proper leg again right into a reverse lunge, dropping your proper knee down in the direction of the bottom as you decrease your hips. Each knees are bent at 90-degree angles, entrance thigh is parallel to the ground.
  3. Exhale, squeezing your left glute and holding the burden in your left heel as you push up, returning to standing place.

Modification: Maintain one dumbbell horizontally at your chest, or do that train with simply your body weight

Deadlift and Calf Increase

Targets: The posterior chain or bottom of the physique. Particularly focusing on the hamstrings, glutes, hips and calves.

Calf exercises, such because the calf elevate, are a wonderful method to enhance ankle mobility and cut back knee ache.

two women performing a deadlift and calf raisetwo women performing a deadlift and calf raise

How To Do Deadlifts and Calf Raises

  1. Begin standing ft hip-width aside and knees barely bent. Maintain a dumbbell in every hand in entrance of your physique (overhand grip, palms face your physique).
  2. Hinge ahead on the hips, pushing your hips again as you decrease the dumbbells down alongside the entrance of your physique. It is best to really feel a stretch behind your legs (hamstrings). Concentrate on holding your again in impartial alignment along with your neck and shoulders all through your complete motion. Hold a slight bend in your knees to keep away from ‘locking out’ the joint.
  3. Drive by way of your heels to push your hips ahead; squeezing your glutes as you come back to a standing place.
  4. As soon as standing, raise your heels off the mat, transferring your weight to the balls of your ft (toes), performing a calf elevate.
  5. Decrease your heels again to the mat with management, to return to the beginning place.

Curtsy Lunge and Lateral Lunge

Targets: Gluteus medius (outer glute that controls hip motion and side-to-side actions), quads, internal thighs (or hip adductors), hamstrings, calves and core.

two women performing a combination of curtsy lunges and lateral lungestwo women performing a combination of curtsy lunges and lateral lunges

How To Do Curtsy Lunges and Lateral Lunges

  1. Begin standing with ft hip-distance aside, holding a dumbbell in your left hand.
  2. Step your left leg again right into a curtsy lunge, reducing your left knee to the mat behind your proper calf. Decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  3. Then squeeze your proper glute, driving your left leg ahead as you arise. As you stand, clear the dumbbell as much as shoulder top, catching it at your left shoulder.
  4. Step your left leg out to the aspect, discovering a large stance. Push your hips again, bending your left knee whereas leaving your proper leg straight. Consider performing a single leg squat along with your left leg.
  5. Then, drive off your left foot to reverse the motion, exploding again to heart and stepping your left leg again right into a curtsy lunge.

B-Stance Squat

Targets: Legs, glutes, quads, hamstrings, decrease again and core.

The “B-Stance” squat variation is a wonderful solution to prepare unilaterally (or single-sided) with the good thing about steadiness help from the again toes.

two women performing a squat variation with dumbbells as example of dumbbell leg exercisestwo women performing a squat variation with dumbbells as example of dumbbell leg exercises

How To Do B-Stance Squats

  1. Stand with ft hip-width aside, knees barely bent. Maintain one dumbbell vertically at your chest (goblet maintain).
  2. Step your left foot again, staggering your ft and popping your left heel off the mat. Pivot your toes 45 levels away out of your physique, discovering a “b-stance”. Take into consideration holding 80% of your weight in your entrance heel and 20% of your weight in your again toes.
  3. Inhale as you bend your knees and sit your hips again (as if sitting down in a chair). Purpose for 90 diploma bends at every knee, specializing in pushing your knees out (not letting them collapse). Hold your torso in an upright place.
  4. Exhale as you press by way of your heels to face tall, driving your hips ahead to return to standing place.

Staggered Deadlift, Clear and Entrance Squat

Targets: Decrease physique, glutes, hamstrings, hips, quads, calves, trapezius, deltoids, decrease again, abs and core.

Probably the greatest dumbbell workouts for constructing energy in each muscle within the decrease physique.

two women performing a staggered deadlift, clean and front squat as example of dumbbell leg exercisestwo women performing a staggered deadlift, clean and front squat as example of dumbbell leg exercises

How To Do Staggered Deadlifts, Dumbbell Cleans and Entrance Squats

  1. Begin standing ft shoulder width aside and knees barely bent. Barely stagger your ft, stepping your left leg behind your proper. Maintain a dumbbell in your left hand in entrance of your physique.
  2. Hinge ahead on the hips, pushing your hips again as you decrease the dumbbell down alongside the entrance of your physique. It is best to really feel a stretch behind your legs (hamstrings). Concentrate on holding your again in impartial alignment along with your neck and shoulders all through your complete motion. Hold a slight bend in your knees.
  3. Then, drive by way of your heels to push your hips ahead, squeezing your glutes as you come back to a standing place.
  4. As you press your hips ahead to face up, “clear” the dumbbell up in the direction of your shoulders. Catch the dumbbell at your chest in a entrance rack place.
  5. Then, bend your knees to decrease down right into a squat, pushing your knees out as you drop your hips parallel to your knees.
  6. Drive by way of the heels to face up, returning to beginning place.

Dumbbell Glute Bridge (Frog Glute Bridge)

Targets: Gluteus maximus (massive glute muscular tissues), gluteus medius (aspect butt muscular tissues or outer glute muscular tissues), and gluteus minimus (hip extension).

A frog glute bridge limits the usage of the hamstrings and erectors (a decrease again muscle) to isolate the glute muscular tissues.

two women performing dumbbell glute bridgestwo women performing dumbbell glute bridges

How To Do Dumbbell Glute Bridges

  1. Lie flat in your again and bend your knees, making a 90-degree angle along with your legs, ft on the mat.
  2. Press the soles of your ft collectively and let your thighs fall open. Externally rotating the hips (heels collectively and knees out).
  3. Squeeze the glutes to raise the hips off the mat. Consider performing a shallow hip thrust.
  4. Maintain on the high of the motion for a second, tucking the pelvis underneath. Then slowly decrease your hips with management again right down to a hover place (glutes hovering off the mat) and repeat the motion.

Modification: Carry out customary glute bridges or hip thrusts with each ft pressed into the bottom.

Pin This Exercise: Dumbbell Leg Workout routines At Residence

woman performing staggered deadlift as example of dumbbell leg exerciseswoman performing staggered deadlift as example of dumbbell leg exercises

This submit contains affiliate hyperlinks. I do earn a fee for merchandise bought utilizing these hyperlinks (at no extra value to you). Thanks for supporting Nourish Transfer Love, making the content material you see on this weblog attainable.

[ad_2]

Source link

LEAVE A REPLY

Please enter your comment!
Please enter your name here