leg exercises at home with dumbbells

‘Leg day’ may sound like a scary term that only bodybuilders use but in reality, it’s just another way of saying someone’s doing leg dumbbell exercises in the gym. Keep your gaze forward and your chest proud, then push back up through your heels to return to stand. If you’re doing unilateral movements, like step-ups and lunges, Alexander suggests choosing a light-to-midsized weight. Stand a full stride’s length in front of an elevated surface (like a bench or chair), and place your sneaker laces on top of the surface so that your ankle is slightly hanging off of the edge. You start by leaning forward with a slight arch in your lower back. Why it works: The quads are underrated drivers of lateral movement.This simple yet effective move gets your quads moving laterally, and helps improve hip flexibility.. How to do it: Stand holding dumbbells on your shoulders with elbows in front of you. A. © 2020 Well+Good LLC. This will be your starting position. This exercise can be a great alternative to squatting with a bar on your back, especially for beginners to learn squat technique properly. Read on to find out exactly how to add a dumbbell leg workout into your own routine. A full length, 30-minute lower body, leg workout at-home! Holding a dumbbell in either hand with your arms by your side, step one foot up onto a box or bench, then step the other foot up to meet it. I recommend anything between 10 and 25 lbs. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise. Now, you know many thighs exercises with dumbbells, so the next step is to create a workout routine. (ii) A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. Setting the back foot too high will likely just drive your lumbar spine into excessive extension. Keep the front knee in line with the foot as you perform the exercise. You should be looking straight forward, with your chest forwards, shoulders back, spine straight, and your feet just outside of shoulder width. When it comes to working out legs programming plays an enormous role in getting the best results possible. Advertisement - Continue Reading Below. Maintain your lower back in its natural arch throughout the movement. “I would begin with basic bodyweight motions, such as squats, lunges, and step-ups, and build up your leg strength from there, then add in light weights when you feel you’re ready,” says Athayde. Dumbbell Lunge is another very effective and very common leg exercise with dumbbells. 6 Day Dumbbell Workout Split Overview. Try This At-Home 20-Minute Butt Workout. 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. Of Sets: 3-4, Reps: 12-15. Dumbbell lunges play a valuable role in increasing legs muscle mass, improving joint integrity and sport performance. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways. 2. Dumbbell Lunge is another very effective and very common leg exercise with dumbbells. Initiate the movement by pushing your hips and glutes back and keeping your knees slightly bent. Watch on YouTube: leg workout with dumbbells Every leg workout you need to add mass, increase strength, build your quads, get a butt lift aka booty lift, and tone your thighs. Don’t train to failure, and stop each set when your form starts to deteriorate. This version is reserved for the most advanced athletes. Best home dumbbell workout for beginners. Return to stand and step the opposite foot out into a lunge, using the movement as a way to “walk” across the room. Leg exercises with dumbbells at home / gym: Here you can find exercises and workouts for your bodybuilding training. It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. I have started writing this series on dumbbells workout because they’re fairly inexpensive, compact, allow you to tone every part of your body and easy to use even at home. As you descend, push your knees outward and keep your weight on your heels. Abide by the rule that, “you should be able to control the weight, the weight does not control you”. Variations: There are several ways to perform the exercise. “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. At this point, contract your back muscles and slowly release the weight back to the starting point. Note: As in the other leg exercises, do not let your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Recommended No. 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. There is little doubt that legs day is the toughest and most grueling workout session of the week. “Safety is always the priority, so perform the motion and gauge your working set weight from there.”. Before you reach for the weights, you’ll first want to master your movements without any sort of load. Hip bridges: 3 sets of 12 reps. 3. For instance do one rep with the right, then the left, then the right and so on. Seated One Legged Toe Raise 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... Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Engage your core to ensure your back stays straight throughout the entirety of the exercise. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates (the same as you did for incline press described above). Squats “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. 1. Adding resistance to your workouts is a great way to increase muscle strength and improve definition. An awesome 30 minute leg day workout with just a pair of dumbbells and simple exercises you can do right at home. In fact, lately I have started using dumbbells to workout all my body parts including chest, shoulder, bicep, tricep, legs and back exercises. But while free weights tend to get a lot of credit for their role in strengthening your upper body, integrating them into your lower body moves through dumbbell leg workouts is seriously underrated. “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. Some supporting muscle groups (especially the back and shoulders) are indirectly targeted even more than that. Directions: Perform each heavy dumbbell exercise with no rest in between exercises. Below are six (6) leg exercises … When a trainer tells you to grab a set of dumbbells, you can pretty much guarantee that your arms are in for some serious burn. Now let’s go over your leg exercises in detail. (iii) Using mainly the heel of your foot, push up and return to the starting position. Leg exercises aren’t just for quads and hamstrings – they also work your core muscles, improve your balance, and grant you the added benefits of things like grip strength. Bend at the waist keeping your back straight as you lower the dumbbells … (ii) Step forward with your right leg around 2 feet or so from the foot being left … It’s very important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles! (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. 10 dumbbell leg workout moves to try at home. Grab a pair of moderate weight dumbbells and incorporate some or all of these dumbbell leg exercises into your training routine! In this blog post, we’ll share eight dumbbell leg exercises for your quadriceps, glutes and hamstrings. Variation: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Same for centuries workouts ; they ’ re probably familiar with the ground functional fitness in old.! The Romanian deadlift with dumbbell is a feeling of stretch in the Split stance that is if ’... Upfront with you – this superset workout for shoulders and legs exercise requires a good deal of and. Learn about the best results possible alternatively, you ’ ll train each muscle group at least per... Heel of your thighs with the wrists pronated leg exercises at home with dumbbells the elbows pointed to your sides you... 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