5 exercises for the legs with dumbbells that will work out every muscle.
Dumbbells are also extremely versatile and take up less space than barbells or exercise machines. When it comes to leg training, dumbbells help increase strength or muscle mass by providing more weight than just your body weight.What you need to know about Dumbbells
Although dumbbells are easy to pick up and use, there are some factors to consider in order to get the most out of training your legs with dumbbells. You need to know how to perform each movement correctly in order to avoid injury and effectively work out the muscles.
If you want to progress in your workouts, you should use a compound weight and increase the amount of weight you lift over time. You can do this by adding more reps with the same weight, or by increasing the weight lifted by the same number of reps, or both.
To build strength, you should increase the weight you lift in each workout. To build muscle mass (hypertrophy), you can add weight and the number of repetitions, thereby increasing the amount of work you do every week, which is very important for building muscle mass.
Advantages of using dumbbells for leg exercises
Dumbbells are very effective for leg exercises because they provide resistance that increases strength, muscle size and muscle endurance, depending on how you train. Dumbbells are very versatile and can be used for various types of exercises.
Dumbbells are also easy to adapt to your fitness level, as they come in different weights. For those who aren't strong enough to start with a barbell, this adds more options to traditional leg-lifting exercises such as deadlifts and squats.
Exercises for legs with dumbbells
Despite the fact that there are a large number of exercises for the legs with dumbbells and their possible variations, below are the best exercises that are worth trying if you want to get a highly effective leg workout. For muscle hypertrophy, try to do 8 to 30 reps, but be sure to start at your own level and add volume (sets, reps and weight) every week.
To increase strength, focus on heavier weights in the range of 5 to 10 reps and add weight every week. With the help of these exercises, you can also perform circular training and work on muscle endurance. You can add any of these exercises to a circular workout with the same range of repetitions as in hypertrophy workouts.
Lunges with dumbbells
Dumbbell lunges work on the quadriceps, hamstrings and glutes. As another option, try walking lunges.
Stand up, holding a dumbbell in each hand, palms inward (hammer-like grip), and spread your legs slightly less than shoulder width apart.
Take a big step forward with your right foot.
Tighten the body and bend the right knee until the hip is approximately parallel to the floor, and the back knee almost touches the floor, the left foot balances on the toes.
Take a step with the right foot back to the left, pushing the right foot and rising up.
Repeat on the other side.
If you find that the lunges are too difficult for your balance with the return step, you can perform all the repetitions on one leg without returning the front leg to the center. Then repeat all the repetitions on the other leg.
Squats with dumbbells
Squats with dumbbells train the quadriceps, buttocks and calves. They are also great for the mobility and stability of the case. You can do them with dumbbells on your shoulders or on your sides. When using heavy weights with fewer repetitions, it is better to keep them only on the sides, as they may be too heavy for your shoulders. Here's how to do squats with dumbbells.
Stand up, feet shoulder-width apart, hold dumbbells on the sides with palms inward.
Stand up straight and pull your hips back, bending your knees to squat until your hips are parallel (or lower) to the floor.
Pause for a count before pushing off with your feet to rise to the starting position.
Repeat for desired repetitions.
Deadlift with dumbbells on straight legs
Deadlift on straight legs is a hinge movement that involves the hamstrings. Your buttocks will also feel the fire in this movement to some extent. It is important to arch your back, pressing your buttocks against the wall behind you, so as not to injure your lower back.
Put a pair of dumbbells on the floor and stand facing them, feet shoulder-width apart, socks pointing forward, knees slightly bent.
Bend over to grab the dumbbells with a grip from above, stand up and tighten the core muscles.
Exhale and bend at the hips, slightly arching your back and bending your knees until you feel a stretch in the hamstrings.
Pull your buttocks up and back, keeping your chest elevated.
Tighten your buttocks as soon as you feel a good stretch, and use your hamstrings to straighten up.
Lock the hips and squeeze the buttocks at the top point.
Repeat for desired repetitions.
Place the dumbbells on the floor, acting as if you're going to do another rep, but putting them down. Never bend over sharply to lower them, as you may hurt your back.
Step up with Dumbbells
Dumbbell steps are great for working out all the leg muscles, especially the hamstrings and quadriceps. Your buttocks, hip flexors and calves will also be involved during the lifts. Since this is a one-sided exercise, it helps to develop stability, balance and functional strength. Here are the basic instructions for the steps with dumbbells.
Stand in front of the bench and grab a pair of dumbbells facing the bench.
Engage your core muscles and look straight ahead.
Raise your right knee and stand on the bench.
Rest on your right leg, making every effort to get up and stand on the bench.
Slowly return to the starting position and switch legs. Alternatively, repeat all the repetitions on one leg before changing sides.
Lifting on socks with dumbbells
This type of toe lift targets the calf muscle. Movements from a standing position are aimed at the calf muscle, and movements performed with a bent knee are aimed at the soleus muscle of the lower leg.
Place an exercise step or other solid platform on the floor in front of you.
Hold a pair of dumbbells in each hand.
Step with your toes and the pads of your feet on the step.
Try not to put the arch of the foot on the step. The heels are on the floor.
Press on the pads of your feet to raise your heels as high as possible, stretching your ankles.
Pause here, count and strain your calves.
Slowly lower yourself to return to the starting position, or until you feel a stretch in your calves.
Repeat for desired repetitions.
The flounder muscle is located below the knee joint and is not so actively used in the variant of standing on toes. To work out the flounder muscle, lift on your toes from a sitting position with dumbbells on your hips, close to your knees.
Result
Dumbbells are great for training the lower body. They help provide resistance for the large, powerful muscles of the legs and buttocks. Be sure to improve your workouts by increasing your weight, volume, or intensity of workouts to keep seeing results.
If you are not sure about your technique of performing any of these movements, seek advice from a personal trainer. It is also recommended to discuss any new training regime with your doctor.
