I recommend anything between 10 and 25 lbs. Stand with your feet should-width apart and core tight as you would with an air squat. Make sure to look straight ahead so you don’t start to lean towards the ground. The palms should be facing your midline. The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. Workouts; Best Dumbbell Butt and Leg Exercises The Ultimate Guide to the 25 Best Leg and Butt Dumbbell Moves (Bookmark For Later!) This is where things get really interesting. By Brett Williams, NASM. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in your hamstrings. Stand up and hold one dumbbell with both hands in front of your thighs. Butt workouts with dumbbells are great for strengthening your lower body. Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. The dumbbell will lower towards the floor as your leg rises up, causing your body to form a ‘T’ shape. Sumo squats place more emphasis on the inner thighs than the traditional squat. Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. 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. Discover the best dumbbell leg exercises for your next lower-body workout. Stand with one dumbbell in each hand hanging along the sides of your body. 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. 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. Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. Workout Equipment: Medium-to-Heavy set of dumbbells. Drive back upward to your starting position and repeat. 4 Dumbbell Exercises to Help You Build Stronger Thighs. Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. Alternate feet after your set. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Below are six (6) leg exercises that coaches and athletes can do to increase muscular strength, hypertrophy, and endurance with dumbbells… Slowly squat down with the standing leg. Examples of weighted HIIT dumbbell exercises routine. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. April 1, … Start in the standing position, holding a dumbbell in your right hand. Stand while facing the platform with dumbbells at your sides. Make sure that you are paying attention and stepping straight backward. Stop before your front knee passes over your foot. I’m using 12 lb dumbbells in this workout video, but if I were working out at home I would aim for 15 lbs. Remember to push your knees out and keep the chest upright. Doing squats with dumbbells will feel much different from regular barbell squats. Why it's on the list: This upper hamstrings/glute exercise is unlike most others because you can really overload it. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. To do this exercise: Start with 5- or 10-pound dumbbells, or a lighter weight if needed. It will also be harder to maintain an upright chest. 4 Dumbbell Exercises to Help You Build Stronger Thighs. The Best Leg Exercises to Do With Dumbbells. 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. It can be performed in about an hour. Leg exercises with dumbbells and barbells are one of the simplest ways to build your leg muscles. Make sure that you’re keeping your chest upright and your back straight as you lower down. Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Keeping your chest upright and eyes forward, squat down until the dumbbell reaches the floor. What Do You Need: Resistance band, an exercise mat. Build strong legs with this 30-Minute Lower Body Dumbbell Workout! Take this classic bodyweight exercise up a notch by bringing in dumbbells. Start by holding one dumbbell in each hand resting high near the shoulders. 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. Oct 14, 2020 Men's Health/Eric Rosati. To avoid injury, make sure you maintain a straight back, never allow yourself to bend into a curled position. Your front knee should not surpass your front foot as you squat downward. Complete 3 sets of 8 repetitions with a comfortable weight. In fact, using dumbbells for leg exercise helps to grow your muscles and body strength very quickly. 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. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. Maintain a tight core and back so that your torso does not twist. How to: Start standing with feet hip-width apart, holding dumbbells in hands at sides with palms facing in. Improve your balance and fitness with these exercises. It also incorporates dumbbell leg exercises that train one leg at a time, like split squats or lateral lunges, so you can build balanced strength and stability. However, if the goal is to build more muscle, then it is recommended to perform less reps using heavier weights. exercises , mens health , muscle , workouts 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. Many people cannot do these correctly on the first try. Swing throughs are another exercise that is typically performed with a kettlebell, but a dumbbell makes a great alternative. Tone the muscles in your chest, the back of your shoulders, and your arms with dumbbells. Hold one dumbbell in the center of your body with both hands. April 28, 2020 by Jenny Sugar. Lunge. Check this article for a list of full-body dumbbell exercises. Deadlifts work out the quads, glutes, hamstrings, and lower back. Place a dumbbell on its end and stand with your feet either side of it, about shoulder-width apart. Steadily rise back up to the starting position while pushing your knees out. Work smarter with this quick lower body workout series. Step down with your left foot and repeat with the right leg. 4 Simple Dumbbell Exercises to Build Strong, Powerful Legs To build a strong lower body to run your best, you need to do more than just basic squats to see real results. You do not need to bend all the way to the floor. You should discontinue repetitions as soon as your form starts to break down. Adding weight is an easy way to up the ante on type of exercise, and dumbbells … *If you’re having trouble seeing the video in this post, try turning off or pausing your ad-blocker. This exercise targets your quadriceps, glutes, hamstrings and … In fact, you may feel your quads working even more with dumbbell squats. This is largely due … Resistance Band Leg Press. Here's a dumbbell leg workout that you can do at home or at the gym! Complete three sets of 15-20 repetitions. Try these dumbbell exercises as a complete leg-day workout or pick a few favorites. Romanian Deadlifts are a complex exercise that requires a lot of balance. These are easy to perform and the perfect exercise for beginners. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. The differences are: You’ll be performing the same movements as you would with a barbell, but with dumbbells; You’ll be doing higher reps, which is awesome for growth in your quads ; Below are some notes about the workout before you get started: The Best Leg Exercises to Do With Dumbbells. Workouts; Best Dumbbell Leg Exercises These Are the 18 Best Dumbbell Leg Exercises — Expect to Be Sore Tomorrow! 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. Complete 3 sets of 10 repetitions with a moderately heavy weight. Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body. Once your dumbbell has reached the ground, return to your starting position. Discover the best dumbbell leg exercises for your next lower-body workout. For maximum results, choose three or four of the exercises provided per workout session. Alternate the foot placement and do three sets of 10 repetitions for each foot. Hold one dumbbell with both hands in the center of the body. 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! It’s a little tricky but, once mastered, will provide your hammies with a very effective workout. As a general rule, you can perform 3 sets of the exercises with 10 reps. 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. Make sure that you’re able to keep your abs tight and the chest upright; avoid folding down towards the weight. Work smarter with this quick lower body workout series. Straight from a top-model trainer. These are the list of best weighted HIIT Workout that can be done with dumbbells. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. You’ll then take a 2-minute break, and then jump right back in for round 2. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. How To Do It: Lay down on your exercise mat, face up. Dumbbell thrusters are a complex exercise and it will take a few repetitions to get the hang of it. 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. Workouts; Best Dumbbell Leg Exercises These Are the 18 Best Dumbbell Leg Exercises — Expect to Be Sore Tomorrow! Topics: strength training, dumbbell exercises, dumbbell workouts, leg exercises, leg workouts ; It can be tough to fit strength training into your workout plan if you're new to it or are unsure how to structure workouts for the best results. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. Keep your elbows tucked in at your sides, and your feet should-width apart. Leg Workout. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel Hold the center of the dumbbell with both your hands and sway it back between your legs. Keep your chest upright and your eyes gazing forward. Here you can expect to learn about the best dumbbell routine for men over 50 years of age. The movement is a combination of a dumbbell front squat, and a push press. You’ll want to start with lighter weights until you feel comfortable with the movement. The 10 best Dumbell Leg exercises. Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. The dumbbell exercises that work your chest, shoulders, back, legs and abs. In fact, all that you need is a set of dumbbells. 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! Stand with the legs shoulder-width apart the knees only slightly bent. 1. This exercise will set your quads on fire. The dumbbell reverse lunge engages the glutes and the hamstrings. Dumbbell Squats. Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles. Thrusters are a compound exercise that strengthens large muscle groups in the upper and lower body. Hold a dumbbell in each hand at your sides and the palms facing towards your body. Make sure you’re maintaining position by keeping your knee in a center-line or pushing slightly outward. Push back up to standing position and repeat on the other side. 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 1: Goblet Squat To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. But stiff-leg deadlifts put extra focus on the adductors and core. This dumbbell exercise is the old-school equivalent of the hamstring curl machine. You’re probably familiar with the leg exercises in the workout above. Stand while facing the platform with dumbbells at your sides. Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause. To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Dumbbell Exercises for Legs Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). How: Stand with dumbbells at your side and palms facing your body. 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. DB Goblet squat The feet should be pointed slightly outward. 10 Dumbbell Leg Workouts You Can Do At Home » Home Gym Build There is little doubt that legs day is the toughest and most grueling workout session of the week. 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. In your workout: After free-weight leg exercises, do 3 sets of 8-12 reps. This is one of the best leg exercise for women with dumbbells. Step onto the platform with your right foot, extend your right leg and hip at the top of the movement. Don’t let the knees fall inward during the squat, or the back arch during the push press. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. If the goal is to burn more fat, then it is recommended to do more reps in each set and use lighter weights. How to do it: Lie on your front on a flat exercise bench. This exercise primarily works the quads, calves, and glutes. But, only exercises may not give you the best result. 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. The good news is that you don’t need much equipment to get an effective workout. Dumbbell step ups are a complete leg buster. Then steadily lower the dumbbells back to shoulder position. Maintaining your posture, drop down into a full squat position. 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. That’s why including low-calorie protein foods is important if your goal is weight loss. Browse through the … Improve your balance and fitness with these exercises. Lean forward and extend your right leg straight behind you. It's easy with these expert-approved, high-intensity moves. Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other. 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. Targets: Calves, Hamstrings, Glutes, Quadriceps . 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