This is your starting position. Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Repeat on opposite side. While lifting heavy-ass barbells is great for strengthening your legs, don't underestimate the power of a pair of dumbbells. A great multi-faceted move, this one can be added to strenght routines or HIIT workouts. Improve your balance and fitness with these exercises. Step onto the platform with your right foot, extend your right leg and hip at the top of the movement. Pro tip: Keep both shoulders square to floor throughout entire rep. How to: Start standing with feet slightly wider than hips, holding one dumbbell by its end. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Bend the knee of your standing leg slightly, and lean forward (you’ll feel a … Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause. Lower Body Exercises: The Jeans-Body Workout, Your 20-Minute Full-Body Dumbbell Workout, Legs and Butt Workout: Blast Your Lower Half, Try This 20-Minute Dumbbell Lower-Body Routine. And when you do that, the result comes faster. To stimulate new muscle growth and size up your quads and hamstrings, add these moves to leg day. That’s one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Squeeze your glutes to ‘swing’ the dumbbell up to chest level as you hop laterally. Bend right knee and shift hips back as you lean body toward right side, framing right leg with dumbbells. Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. Squeeze glutes once completely upright. Using your firmly planted foot, push into your heal and lift the rest of your body. 2. Engage core, push hips back and bend knees until thighs are nearly parallel to the ground. Otherwise, this can lead you to an over-exhausted condition in a short time. Now let’s go over your leg exercises in detail. Drive into left heel to return to starting position. Keep the rest of your body still throughout. How to: Starting standing with feet under shoulders holding a dumbbell in each hand. 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. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Press through heels and contract core to quickly return to start. How to: Stand on left leg with a dumbbell in right hand, palm facing toward thigh, and left arm at side. This is one of the best leg exercise for women with dumbbells. Hold for 30 seconds, then rest for 15 before continuing on to your next move. https://dumbbell-exercises.com/exercises/legs">. Stand up and hold one dumbbell with both hands in front of your thighs. It is beneficial for the quadriceps muscles, the calf muscles, or … Step down with your left foot and repeat with the right leg. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Take-Home Message. Pause, then press through right heel to return to start. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Simple enough. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. 2. Since this has a running portion, make sure you have a reliable pair of CrossFit shoes like these so you don’t risk pain in your ankles or knees. Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other. This home based workout utilizes only dumbbells. Alternate feet after your set. Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other. Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. By Amy Eisinger, M.A., C.P.T . Helton. Hold the dumbbell in one hand between your legs. Slowly reverse the movement. Engage core and lift heels to balance on balls of feet. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. ‘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. Bodyweight exercises are great, but if you want to really push yourself, get stronger, and see those muscles pop, adding weight to your strength training game will fast-track your progress. How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side, and left arm bent, hand in line with chin. Inhale, bend knees and sink hips down until thighs are parallel to the floor. Stand while facing the platform with dumbbells at your sides. In fact, using dumbbells for leg exercise helps to grow your muscles and body strength very quickly. Dumbbell single-leg Romanian deadlift. The lunge press is a variation of the basic lunge, which is an outstanding leg … Stand with feet hip-width apart, and step one leg back so your knee is bent and the toe rests on a chair or stair behind you. Squats Not only will they jump-start your results, but they'll also make your lower-body workouts more functional, meaning they'll better prepare you for everyday life. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. How to: Stand on left leg with a dumbbell in right hand, palm facing toward thigh, and left arm at side. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. How to: Hold a dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist, arm extended out to side. On the other hand, leg training and workout should not be over intensive. Keep left leg slightly bent. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Lunge forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor. Why trust us? Return the dumbbells to shoulder height and repeat. 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. Adding dumbbells in your HIIT workout not only burn more calories but also help you gain muscles. Keep head and chest up, back flat, as you return to standing. With regular dumbbell leg workouts in your routine, you'll haul heavy bags out of supermarket no problem and scale flights of stairs without thinking twice. You can use the same weight for all of them if you only have one pair of dumbbells. Engage abs and keep knees soft, then sit hips back to slowly lower weight until it reaches middle of left shin. Each exercise is performed with dumbbells. When in doubt, pull from this list of exercises I incorporate into my own dumbbell leg workouts and you'll be shaking—and stronger—in no time. Slowly squat down with the standing leg. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Exhale and drive through heels to return to your starting position. This one is tougher than it looks but worth the effort. Alternatively, you can hold one lighter dumbbell in each hand. How: Stand with dumbbells at your side and palms facing your body. Once you've finished all six moves, rest for one minute, then repeat once more for a total of two rounds. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. How to: Start standing with feet hip-width apart, holding dumbbells in hands at sides with palms facing in. Extend left leg back and place left foot on step. We've compiled the 25 best dumbbell moves to target your lower … Today I am sharing one of my favorite 30-minute leg workouts that you can do at home using just a pair of dumbbells. Push through left foot to stand. You’ll also get some tips on how to make each exercise more effective. Lunge Press. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. As far as weights go, they're also a lot easier to come by (and often easier to use) than resistance machines, so you can work up a sweat and build muscle anywhere—without any fancy equipment. Leg growth doesn’t just happen using weights machines – which is great if they’re always being used. 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. In addition to your shoulder muscles, it also works the leg muscles. 2. Pro tip: Progress this move to a full single-leg deadlift by lifting that back foot up off floor during hinging motion. The 30 best leg exercises and leg workouts build strength and power by working your lower-body. If leg day is your favorite day, grab a pair of dumbbells and bookmark this post! Once you’ve completed the circuit, rest for 2 minutes and begin again. Pro tip: Turn up the heat by holding a pair of dumbbells. This is the starting position. Leg workouts with dumbbells are a good way to add more resistance to your body-weight exercise. That’s one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Pro tip: Add a knee drive to the end of each rep for a little extra core work. 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. 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. Note, that many of these workouts integrate dumbbells and non-weighted leg exercises as well. Step back with right leg and bend both knees to lower until both knees form 90-degree angles. 7 Dumbbell Leg Exercises for Toning. 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. This is where things get really interesting. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause. Step right leg a few feet behind body, lift heel, and press right toes into the ground for balance. Back should be flat and parallel to the floor. For instance, if you were performing jumping jacks at 80 per cent of your maximum heart, but after holding dumbbells you won’t be able to perform at that intensity. Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. Make sure that only the calf muscles are exercising. Hinge from the hips and bend knees while reaching the dumbbell back and between legs, keeping back flat and core engaged. Plus, adding load to your standard bodyweight lunges and squats is a surefire way to take your leg workouts to the next level. 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