7 Best Dumbbell Leg Exercises (Video)

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).

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

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.

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.

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.

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.

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.