Give a man a pair of dumbbells, ... workout 3 your legs and abs; and workout 4 your shoulders. I mean, it would work all the muscles of the lower body … How it works: Warm up for 5-10 minutes of light cardio (slow jog, a fast walk or slow skipping, etc.). All you need is a used set of dumbbells and a footstool. We are introducing the best 8 leg exercises with dumbbells and barbells that will help to increase leg strength, stability, flexibility, balance, and grow muscles. (i) Though you can use a bench for this exercise but it may be somewhat uncomfortable on the ankle joint. The lunge press is a variation of the basic lunge, which is an outstanding leg exercise targeting the quadriceps and glutes. When you’re ready to add weight, simply clasp a dumbbell in your hands in front of your chest. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. JUST FITNESS HUB is your one-stop portal for losing weight, old age fitness, exercise, health & nutrition advice, information on workout programs, building muscle, and living healthier lives. The beauty of dumbbells is that they yield tangible results out of simple routines. That’s 1 rep. What are Dumbbells? Slowly bend your elbows raising the dumbbells upwards towards your chest in a supine grip, that is with the palms facing forward while breathing out. Note: Keep your head up and back straight throughout the exercise. Top Dumbbell Workout For Legs – Strengthen Quads, Hamstrings And Glutes, Get The latest Health And Fitness Tips Direct to Your Inbox, Subscribe For Free Fitness Training Demo Videos, Working Out Biceps With Dumbbells At Home, Best Tricep Workout At Home With Dumbbells, Best Dumbbell Shoulder Workout – To Strengthen And Build Shoulder Muscle Mass, Best Exercises For Heart – Workouts For Lifetime Cardiovascular Fitness. “Dumbbells are great for your lower body for many reasons,” says Rhys Athayde, founding trainer and chief experience officer at DOGPOUND in New York City. Use your right quad and glutes to pull yourself back to an upright position. You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. Workout Equipment: Medium-to-Heavy set of dumbbells. Worry not! Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. Stand with feet together. Hip bridges: 3 sets of 12 reps. 3. By definition, a dumbbell is a short bar with a weight at either end. (i) Position yourself into a staggered stance with the rear foot elevated and front foot forward, Hold a dumbbell in each hand with neutral grip, letting them hang at the sides, and stand with your back to a bench. This exercise requires a good deal of balance and caution should be used. 7 Dumbbell Leg Exercises for Toning. 6 Day Dumbbell Workout Split Overview. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. Repeat by taking a … Let them hang at arm’s length in front of upper thighs with arms straight and palms facing your thighs. (i) One way is to alternate each leg. The 25 Best Leg Exercises … Lift left leg slightly so foot is just a few inches off floor behind you while keeping a slight bend in your supporting leg. Maintain your lower back in its natural arch throughout the movement. A home leg workout should be complete. In addition to your shoulder muscles, it also works the leg muscles. 0.0 00 The lactic acid is what makes you feel soar which indicates you had a good workout, however if it sets too long, it can actually interfere with the rebuilding process of the muscle fibers. “It’s important to understand the motion first, so start by performing the move without any weight, and from there, it’s always better to start with a lighter weight you think you can do,” says Athayde. This version is reserved for the most advanced athletes. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg. b. This is my 7th post on “Home Gym With Only two Equipment”. Initiate the movement by pushing your hips and glutes back and keeping your knees slightly bent. (i) If you struggle with squatting with a barbell then this is the best version for learning how to squat in a vertical fashion. Adding resistance to your workouts is a great way to increase muscle strength and improve definition. With most of the trainers telling to do barbell squat, you may think it’s impossible to get a good quad and hamstring workout at home. The Best Leg Exercises to Do With Dumbbells. (iii) The main thing to aim for is a feeling of stretch in the hamstrings. Of course, no matter what weight you’re using, you’ll want to start small and build up your load as you get stronger. The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Lateral Lunge with Dumbbells. Here’s the top 5 dumbbell exercises to carve, sculpt, and ultimately Tone and Tighten the lower extremities. Hold a dumbbell in either hand and bend your knees to lower down into a squat until your thighs are parallel to the floor,  keeping your chest proud and your gaze looking forward. (ii) Lean forward at your hips while simultaneously lowering dumbbells straight down towards floor and raising your lifted leg backwards. Single-leg exercises can arguably be tougher than two-legged exercises if you do them right. And they are an excellent way to correct muscle imbalances, which might have occurred over the years by depending mainly on bilateral leg movements. The best part is you can do this workout at home.And all you need is a pair of dumbbells.So it’s perfect for those days when you can’t make it to the gym or if you normally do all of your workouts at home. Bend at the waist keeping your back straight as you lower the dumbbells … This is your starting position. (iv) Repeat the movement for the desired number of repetitions and then perform with the left leg. Hold the dumbbells just as mentioned in the dumbbell squat (palms facing the sides of your legs), stand with your torso upright (this is the starting position), step forward with your right leg as far as you can reach and feel comfortable, … For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. The other names of this exercise are Dumbbell Bulgarian split squat and Split Squat with Dumbbells. Sets: 3 – Reps: 15-20 per leg. 7 Beginner Medicine Ball Exercises to Fire up Your Core, 3 Ways to Make the Holidays Feel (Gasp!) “While machines limit our range of motion to the predetermined track that they’re set on, and barbells are large, cumbersome, and generally awkward to move around with, dumbbells don’t have either of those limitations and allow for free-range on any plane of motion,” says Alexander. You can use the same weight for all of them if you only have one pair of dumbbells. You’re probably familiar with the leg exercises in the workout above. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways. Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. (i) Make sure all of the work is being done by your front leg, and that you’re not using your back leg to help. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Oh hi! Of Sets: 3-4, Reps: 15-20, One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat). Check out the best treadmills for home workouts!]. With a dumbbell in each hand, palms facing toward your body, bend your knees to lower down into a squat so that your thighs are parallel to the floor. Maintain the angle of your torso, paying close attention to the preservation of your spine. Step to one side and squat back and down with the stepping leg, keeping the other leg straight. Step 2: Lie back on the bench with your head at the elevated end, holding two medium-heavy dumbbells at arm’s length above your chest, palms facing inward. A. I’m using 12 lb dumbbells in this workout video, but if I were working out at home I would aim for 15 lbs. Build a brand new body by performing functional exercises with some classic kit – dumbbells… Maintain good posture throughout the movement. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. When it comes to working out legs programming plays an enormous role in getting the best results possible. As a result, you’ll train each muscle group at least twice per week. (iv) Tense your abs and while pushing back up through your heels return to your starting position. Butt workouts with dumbbells are great for strengthening your lower body. You also shift the balance point to the back of your feet, which enhances the recruitment of the posterior chain muscles. (ii) Step forward with your right leg around 2 feet or so from the foot being left stationary behind and land on heel, then forefoot. Slowly return back down to the ground in the same manner, then repeat the movement starting your initial step on the other side. From classic exercises like the squat or deadlift to compound lifts like the push press, many of the most popular barbell or machine leg exercises can be performed using a pair of dumbbells. “They are incredible to focus on unilateral strength as you may favor one side more than the other.” He adds that these types of free weights work your stabilizing muscles, which help to build your overall strength and balance. (iv) Perform with opposite leg. Try these butt exercises with weights to target your glutes and legs. Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50-55% of your max heart rate. Single-leg deadlifts: 3 sets of 15 … Hold a dumbbell in each hand, and take a big step back with one leg. You’ll also get some tips on how to make each exercise more effective. Let me be upfront with you – this superset workout for shoulders and legs is going to be a little crazy and intense. A full length, 30-minute lower body, leg workout at-home! If you’re doing unilateral movements, like step-ups and lunges, Alexander suggests choosing a light-to-midsized weight. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. Get it daily. You should be looking straight forward, with your chest forwards, shoulders back, spine straight, and your feet just outside of shoulder width. With that in mind, a very simple way to stretch more hamstrings from this movement is to elevate the front of your feet by half an inch to one inch like placing your toes on weight plates. All rights reserved. Keeping the dumbbells close to your shins, lower the weights until your back and free leg become almost parallel with the ground. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. 10 dumbbell leg workout moves to try at home. These dumbbells enable you to execute a range of exercises devoid of the need for various dumbbell sets. Now let’s go over your leg exercises in detail. (i) Keep your head up and back straight throughout the exercise. (i) Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs) in front of a flat bench or other raised platform. “While the goal of adding weight is to create resistance, we don’t want to unnecessarily increase the risk of injury,” he says. Image by Dima Bazak. For anyone who is new to functioning out or never have substantially exercise space at home, you may would like to consider adjustable dumbbells. The moves are paired in supersets: Alternate sets of exercises 1 and 2, 3 and 4, 5 and 6. Grab a pair of moderate-weight dumbbells and incorporate some or all of these dumbbell leg exercises into your training routine! 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 Fun, Because It’s Been a Year, We Asked a Dermatologist to Answer the Most-Googled Skin-Care Questions of 2020. Push up through your heels legs to return to stand, and extend your arms straight overhead. Working legs at home can be challenging. Leg exercises with dumbbells at home / gym: Here you can find exercises and workouts for your bodybuilding training. Here is a great exercise you can do at home to work out your legs, its the Goblet Chair Squat or GCS for short. Slowly lower your hips down toward the floor, then drive up through your heels and squeeze your glutes at the top of the move. (ii) Add weight to each exercise when you are able to perform the stated number of reps per set. Stand while facing the platform with dumbbells at your sides. Engage your core to ensure your back stays straight throughout the entirety of the exercise. 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. Make sure to perform as many quality reps as you can per set. “Dumbbells are an incredibly versatile piece of equipment, and there are hundreds of different exercises that can be performed for the upper and lower body alike,” says Sean Alexander,  ACE-certified personal trainer and CEO of Model Trainers. Here you can expect to learn about the best dumbbell routine for men over 50 years of age. Check out the best treadmills for home workouts!]. (ii) Keeping your eyes facing forward, place the left foot on the elevated platform. Dumbbell Squats. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. For proof, look no further than the mighty one-arm swing. Plus, they’re versatile: You can use a set of heavies to add weight to basic strengthening moves or grab a lighter pair to up the ante on your lower-body based cardio moves like jump squats and skater lunges. When it comes to working out legs programming plays an enormous role in increasing legs muscle,. In its natural arch throughout the exercise, lats, triceps do 13-15... 3-4, reps: 15-20 per leg reps on each leg letting your hang! Like someone who loves free workouts, discounts for cult-fave wellness brands and! 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