If you continue to use this site we will assume that you are happy with it. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). Equipment needed: Two dumbbells. Exercise 5. Stand with your feet about hip width apart. Sumo Dumbbell Squat. Learn how to improve your flexibility and avoid common injuries with our Yoga for Strength and Flexibility course. If your lower body is stronger than your upper body, you may struggle to grip the dumbbells throughout the movement, making it more difficult than it should be. She shows you the best technique for each of the exercises you can get the best results. This compound exercise target all of the muscles in the upper thigh and lower back, strengthening your quadriceps, hamstrings and glutes, as well as the muscles of your lower back. This standing move works both the legs and butt. How to perform. Let's create a blog and annoy the whole internet with that! Instead of holding a dumbbell in each hand, you’ll hold just one dumbbell in front of your torso as it if were a goblet. I'm Lily and I love to annoy my friends by constantly urging them to lead a healthier lifestyle and be more active. This exercise targets your lower body and will give your legs a killer workout. Once again, try and remain controlled throughout the movement. Dumbbell squats are one of the best dumbbell glute exercises for tightening the core, strengthening the lower back muscles and hips, and improving mobility. This dumbbell leg exercise target your glutes and hamstrings – the back of your legs. There is little doubt that legs day is the toughest and most grueling workout session of the week. As its name suggests, the straight leg deadlift is a standard deadlift performed with your legs almost perfectly straight. (Obviously, for this workout, you’ll want to use dumbbells instead of a barbell. Glute bridges: glutes, hamstrings. Dumbbell deadlift. For your home workout your bottom step could work well here. Workouts; Best Dumbbell Butt and Leg Exercises The Ultimate Guide to the 25 Best Leg and Butt Dumbbell Moves (Bookmark For Later!) Exercise 5: Diamond Lunge – 12 reps each leg. Place a set of dumbbells on the floor in front of you. You don’t know squats. Not gonna lie – I don’t always go to the gym with a set plan of action in mind. Perform sets of eight to twelve reps per leg, then take a one-minute break before starting on the next set. If this sounds confusing to you, check out this post about what getting a “toned body” actually means, and which explains in layman’s terms how muscle is being built – The myth of the “toned body”. When done with dumbbells, this exercise also actives the muscles in your shoulders and arms. Then lower the dumbbell to your shoulder and gradually drop it … 13 Shares View On One Page Front Squat. on the … Other than that, legs are also heavily involved in my full-body workouts (2 times a week). This workout consists of only 5 exercises – nothing fancy, just classic, standard lower body exercises that aim to fatigue your lower body muscles, cause stress and damage to your muscle fibers, and thus induce hypertrophy. … Learn the techniques for preventing common injuries and defeating post-workout pain in our Foam Rolling Techniques course. Thank you, if you stick around! Primary Muscle Worked: Quadriceps; Secondary Muscle Worked: Glutes; Change up your standard front lunge exercise with a dumbbell side lunge. With your back to that surface, attach your resistance band loop to your foot. In this blog post, we’ll share eight dumbbell leg exercises for your quadriceps, glutes and hamstrings. Exercises 3&4 as a superset: Romanian deadlift (12 reps) + Glute bridges (:45 sec) – perform 3 rounds of this superset before moving on to the next exercise. Hold one dumbbell in the center of your body with both hands. Switch legs and repeat, making sure you keep your upper body straight and your rear leg used only for balance. "These exercises are a win-win for shaping legs and glutes." Instead of pressing using only your shoulders, squat down and push using your glutes and quadriceps to thrust the dumbbells above your head. Do you need help building a lower body training routine? 28 March 2019 by Jenny Sugar. Make sure your knees don’t extend beyond your toes, as this can put extra strain on your knees and cause injuries. Sumo dumbbell squat helps to tone and strengthen your hamstrings, glutes… Alternatively, if you don’t have a step platform, you can perform this exercise on the bottom step in your home or on a small ledge. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, … 5 Resistance Band Lower Body Workouts for Women So, I thought - why stop there?! One Arm Swing. At that point and you’re just going to perform about 20 to 30 repetitions this exercise is also effective for a time to race you two were really a great finisher for that lower body. But for the cases when I’m still not sure even after my warm-up, I just go by the motto – “When in doubt – squat!” and things just roll from there. 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. Choose two light dumbbells and hold them at your sides with your arms fully extended and relaxed. Akash Sehrawat, Fabulous Body, Teaching Assistant. The push press is one of the most challenging weightlifting movements, and it’s easy to injure yourself without the right warm-up. Exercise 1: Dumbbell Deadlift. To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. The dumbbell good morning is similar to both exercises listed above, targeting the back muscles as well as the legs and glutes. The Weighted Donkey Kick is a great butt exercise that also works the core and the hamstrings. How to do it: Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. 10 new exercises (Jan 10) Sidebar 'notepads' for privates notes (Dec 23) Supersetting functionality (Nov 22) 15 new exercises (Nov 12) Clients can now move workouts (Nov 7) 15 new exercises (Oct 10) 9 new exercises (Sep 14) 10 new exercises (Aug 30) Share workouts on Instagram and browser notifications (Aug 29) Grip the dumbbell around the round weighted part with your palms facing towards the ceiling. A solid dumbbell leg workout doesn’t involve pumping out endless squats.You want a lower-body routine that includes all the major movement patterns. Most athletes perform squats with a barbell and power rack, typically in sets of five to 12 reps. The monster walks are great for activating the glutes. Repeat for 3 rounds. 28 March 2019 by … WHY IT WORKS: It’s one of the best moves to improve the activation patterns of the glutes. Place your hands in front of your hips while you hold a dumbbell in … These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above. To perform: Start in a standing position, feet shoulder-width apart, holding a dumbbell back across your upper back. These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above. This lower body workout from trainer Charlee Atkins is perfect to tone your glutes, hamstrings, thighs, and more. Dumbbell Leg Workout: Anatomy of Leg Muscles for bodybuilding: There are basically four major muscles where you need to work on quadriceps, hamstrings, calves and glutes. By now your legs should be feeling like they’ve done plenty, and to finish them off we’ll do high-rep walking lunges to get a deep burn in our quads and glutes. Lunges are one of the most popular bodyweight lower body exercises, and they’re incredibly easy to perform with dumbbells. These exercises are challenging to master, but each is very good for pressing the glutes to grow and develop. The Best Leg Exercises for Stronger Glutes, Quads, and Hamstrings. Ask an expert weightlifter for their favorite leg exercises and you’ll probably hear a long list of movements – from barbell squats to leg press – that require a barbell or special machine to be performed properly. Keep the weight as light as possible and make sure you use good technique to maximize your gains and minimize injury potential. The focus of this workout is to tone up your glutes, quads, and hamstrings. Best Glute Exercises Takeaway. Make sure you actively engage the glute muscles to get the best results. Wall sit: quads, glutes, hamstrings, calves. Dumbbell deadlifts are challenging, and beginners may prefer to use one dumbbell as they get used to the exercise. "The muscles of the thigh: quads, hamstrings, and glutes," she says. From your deltoids to your abdominals, this lower body exercise also targets a number of muscle groups in your upper body for excellent all-round fitness. April … However, experienced athletes aiming to strengthen their posterior chain should add this to their lower body dumbbell workout in place of normal deadlifts. These are some of the biggest muscle groups in your body and they deserve the appropriate attention. Dumbbell Side Lunge. Although most people deadlift with a barbell, you can perform great deadlifts using a pair of dumbbells or, for beginners, just a single dumbbell. Keep your back straight, your head looking straight ahead, and slowly squat down until your thighs are parallel with the ground. Did you know that you can eliminate most post-workout soreness by using a foam roller before and after your workout? Keep your chin elevated and your head pointing straightforward to take pressure off your lower back, and sit back as if you were squatting with a barbell. The muscles in your legs are the largest and most powerful in your body. This compound leg movement with increase Quadriceps, Glutes and Hamstring Mass. Dumbbell Deadlift; The dumbbell deadlift benefits the hamstrings, quadriceps, the core, and of course the gluteus maximus (main extensor muscle of the hip). Advice Disclaimer - Legal Disclosure - Affiliate Disclaimer - Terms and Conditions - Privacy Policy. Here's a dumbbell leg workout that you can do at home or at the gym! Get on all fours and place a dumbbell behind either knee and squeeze it tightly; Keep your back flat and core engaged. The gluteal muscles consist up of three different muscles: Gluteus Maximus (this takes a bigger percentage of the butt as it is the … This is the third best-known compound exercise, after squats and lunging, involving the whole body to work. Slightly bend the knees then take steps forward. Slowly lift yourself back up using your quadriceps to complete a dumbbell squat, then repeat until you’ve finished your set. Good for: legs, glutes. This exercise targets your quadriceps, glutes, hamstrings and the muscles of your lower back. Learn how to perform one of the ultimate strength exercises without damaging your knees and back in our How to Deadlift: The Ultimate Strength Exercise course. Since it targets several major muscle groups, the deadlift should be performed near the start of your workout to reduce the potential for injury. Action: Rest a dumbbell on the front edge of each shoulder and stand tall with the feet a little wider than hip-distance apart. But I’ve also included one or two dumbbell exercises which have a secondary effect on the hamstrings like glutes bridges. It's that simple. Normal deadlifts target your quadriceps, glutes and hamstrings fairly evenly. You should definitely include this exercise to one of your glute exercises. Dumbbell exercises do not have to be less effective when it comes to building your legs – as long as you choose the right dumbbell leg exercises. Browse through the various dumbbell exercises for the leg muscles below: Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated One Legged Toe Raise […] This exercise targets your lower body and will give your legs a killer workout. Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. Dumbbell step-ups. Front squat: a major compound movement; works almost all muscles but mainly – quads, glutes, upper back, core.2. Do you want to learn the perfect deadlift technique? Dumbbell Squats are an excellent exercise for building overall leg size as it hits the large muscle groups of the lower body – the quadriceps, hamstrings, and glutes. Learn how to train your upper and lower body, strengthen your core and build a powerful back at home with our No Equipment, No Excuses Home Workout course. With this intense 15 minute workout, you’ll use the TRX suspension trainer to work the legs, glutes and core, all while getting cardio in too! 10) Leg Raises. 2. This movement requires the work of many joints at once: ankles, knees, hips, spine and shoulders. … Spread the legs sideways every time you make a stride. They’re also the most frequently used in everyday life, making post-workout soreness an annoyance and serious inconvenience. Luckily, not all of these exercises really require a barbell. Browse through the various dumbbell exercises for the leg muscles below: Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated … The push press is a fantastic exercise that works almost every muscle group in your body. Instructions: Choose six exercises from the list below, including a mix of double- and single-leg movements. Keeping a straight back, with your chest forwards, and shoulders back, reach for the dumbbell with straight arms. Squat down to grab the bar with your arms just on the outside of your knees. It’s worth noting though, that it’s important to nurture your body with adequate nutrition and resting time, in order to achieve the best results possible. Hold your dumbbells at your side and step up onto the platform using one leg at a time. 8. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). Place a dumbbell behind your left knee and squeeze your leg around it to hold it in place. This lower body workout from trainer Charlee Atkins is perfect to tone your glutes, hamstrings, thighs, and more. A solid dumbbell leg workout doesn’t involve pumping out endless squats.You want a lower-body routine that includes all the major movement patterns. Romanian deadlift: hamstrings, glutes, lower back. At-Home Dumbbell Leg Workout: Dumbbell step-ups are a simple but effective compound exercises that targets your quadriceps and hamstrings. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. Lunge forward until your knee lines up with your toes, then push your body until it’s upright with your quadriceps and glute muscles. Learn how to squat properly and prevent common knee, spine and neck injuries in our blog post on bodyweight squats. 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