The Weighted Donkey Kick is a great butt exercise that also works the core and the hamstrings. This dumbbell glutes exercise focuses on your gluteus maximus, core, quadriceps, and hamstrings. You can see major results from dumbbell leg workouts. on the … 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”. Repeat for 3 rounds. Dumbbell Deadlift; The dumbbell deadlift benefits the hamstrings, quadriceps, the core, and of course the gluteus maximus (main extensor muscle of the hip). 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. You don’t know squats. The muscles in your legs are the largest and most powerful in your body. With all that said – you don’t really need a gym nor a barbell to get an effective lower body workout that will make your legs and glutes burn in the best way possible. If you would like to isolate the glutes and hamstrings – the two muscles at the rear of your legs – you can perform a variation called the straight leg deadlift. Lift the leg with the dumbbell toward the ceiling while squeezing your butt and your toes pointing upward 8. You should feel a slight pull in your hamstrings (on the back of your leg). (Obviously, for this workout, you’ll want to use dumbbells instead of a barbell. She shows you the best technique for each of the exercises you can get the best results. Sumo dumbbell squat helps to tone and strengthen your hamstrings, glutes… 28 March 2019 by Jenny Sugar. In this blog post, we’ll share eight dumbbell leg exercises for your quadriceps, glutes and hamstrings. The push press is one of the most challenging weightlifting movements, and it’s easy to injure yourself without the right warm-up. 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. This standing move works both the legs and butt. Lunges are one of the most popular bodyweight lower body exercises, and they’re incredibly easy to perform with dumbbells. Since it targets several major muscle groups, the deadlift should be performed near the start of your workout to reduce the potential for injury. These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above. Once again, try and remain controlled throughout the movement. At-Home Dumbbell Leg Workout With Weights (Calf, Glutes, Quads, and Hamstrings) August 8, 2018. All you need is a mat and a pair of dumbbells. “These muscle groups tend to get weaker the more often we sit in front of our computers, in our cars to drive or even on a spin bike,” explains Annie Mulgrew, VP and founding instructor at CITYROW. Switch legs and repeat, making sure you keep your upper body straight and your rear leg used only for balance. Dumbbell Side Lunge. Hamstring curls are a great isolation exercise for your hamstrings – the long, strong and flexible muscles that connect your buttocks with your knees. Exercise 5. Sets/reps: Do 3 sets of 10-15 reps on each leg. We love adding this exercise into the routine because it makes the sides of your legs … 10 Dumbbell Exercises for the Buttocks. Best Dumbbell Butt and Leg Exercises Sculpt, Shape, and Strengthen Your Butt and Legs With These 25 Dynamic Dumbbell Exercises. To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. Repeat for a desired 10-12 reps. 4. Let's create a blog and annoy the whole internet with that! This exercise targets your lower body and will give your legs a killer workout. Legs and glutes Gym Routine for Women. Finally, the last exercise you can do to target the legs and glutes are dumbbell step ups. And here it is! Stand with one foot planted firmly on the floor, your knee slightly bent, and a dumbbell in the opposite hand. Although most people deadlift with a barbell, you can perform great deadlifts using a pair of dumbbells or, for beginners, just a single dumbbell. Do you want to learn the perfect deadlift technique? The lower body has some of the largest and strongest muscles (we're talkin' about you, hamstrings and quadriceps) and, given that they hold up the rest of our body, they are the key to building overal Hold your dumbbells at the sides of your body and keep your hands facing towards your torso. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. The dumbbells add a further strength challenge. Then lower the dumbbell to your shoulder and gradually drop it … These exercises are challenging to master, but each is very good for pressing the glutes to grow and develop. The resistance can help stimulate shoulder and chest muscles as well as your glutes. The Best Leg Exercises for Stronger Glutes, Quads, and Hamstrings. Complete 12 repetitions and then repeat on the left side. WHY IT WORKS: It’s one of the best moves to improve the activation patterns of the glutes. Perform two to four sets of eight to twelve reps for an extra burn in your hamstrings the next morning. If you’re an experienced weightlifter, place two dumbbells on the ground and bend your legs slightly. 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. 20-Minute Dumbbell Workout for Your Butt | Livestrong.com Press the dumbbell high overhead using power from your legs and glutes, not your shoulder. However, it’s a great alternative squat for people whose wrists or forearms hurt during the normal dumbbell squat. Hi! 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. Muscles worked: Glutes and hamstrings, abs, quadriceps, and shoulders. It will also stimulate an increase naturally Furthermore, this is the perfect exercise for a dumbbell leg workout at home. They’re also the most frequently used in everyday life, making post-workout soreness an annoyance and serious inconvenience. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. In other words, your butt works harder during lunges when you hold a single dumbbell in the hand that's opposite the working leg (i.e. Step forward with one leg and bring your rear leg back for support. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. 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. 4. 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. These trainer-selected dumbbell leg exercises strengthen your glutes, quads, hamstrings, and calves. 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. Since you can only hold one dumbbell during a goblet squat, it’s not a particularly difficult exercise. As its name suggests, the straight leg deadlift is a standard deadlift performed with your legs almost perfectly straight. Squat down to grab the bar with your arms just on the outside of your knees. Squats are one of the best exercises you can do to get bigger buttock in 1 week. To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. All exercises are effective for developing stronger and powerful legs so you can include them in your overall dumbbell exercise routine. Movement. This 25 minute Kettlebell-HIIT workout is made up of 3x4 different exercises and each 4 exercise for 2 rounds. This exercise targets your lower body and will give your legs a killer workout. Look straight ahead, keep your back straight and pick up both of the dumbbells before lifting them up to your waist. 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. Dumbbell step-ups. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, … Spread the legs sideways every time you make a stride. 10) Leg Raises. At-Home Dumbbell Leg Workout: We’ll hit some different muscle fibres (type 1) than earlier in the workout with the heavier, lower rep exercises (type 2) for a complete leg workout. Equipment needed: Two dumbbells. How to Deadlift: The Ultimate Strength Exercise, Ace Your Interview With These 21 Accounting Interview Questions, Options Trading: Everything you Need to Know, Learn How to Write a Book in 8 Easy Steps, Complete Fitness Trainer Certification: Beginner To Advanced, Internationally Accredited Diploma Certificate in Fitness, Fitness Trainer Certification: Gym Workouts & Bodybuilding, Complete Hypnosis Weight Loss Course - Dieting Psychology, Dumbbell Leg Exercises For Quads, Glutes and Hamstrings. A pair of dumbbells is just about enough and the following workout can prove this to you. Learn how to squat properly and prevent common knee, spine and neck injuries in our blog post on bodyweight squats. Exercise 1: Dumbbell Deadlift. Sumo Dumbbell Squat. Place a dumbbell behind your left knee and squeeze your leg around it to hold it in place. Dumbbell step-ups. To perform: Start in a standing position, feet shoulder-width apart, holding a dumbbell back across your upper back. 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. Where it targets: Hamstrings and glutes How to perform it: Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand with palms facing inwards. Within these larger muscle groups, there are several smaller muscles and their functions are different from one another such as flexion, extension, adduction, rotation. Dumbbell squats are one of the best dumbbell glute exercises for tightening the core, strengthening the lower back muscles and hips, and improving mobility. Hold a 5- to 8-pound dumbbell in the right hand and keep both arms at your sides. These are some of the biggest muscle groups in your body and they deserve the appropriate attention. This dumbbell leg exercise target your glutes and hamstrings – the back of your legs. I, personally, have at least 2 legs/glutes focused workouts a week and that’s what I recommend. Good for: legs, glutes. With your back to that surface, attach your resistance band loop to your foot. The posterior chain includes some of the most important muscles in the body: our glutes, hamstrings and back muscles. Grip the dumbbell around the round weighted part with your palms facing towards the ceiling. Strong joints are just as important as strong muscles. The straight leg deadlift is an advanced lower body exercise, and it’s not suitable for beginners. Goblet squats are an alternative version of the dumbbell squat that lowers the strain on your wrists and forearms. Diamond lunge: quads, glutes, hamstrings. Squats are one of the most challenging lower body exercises to perform using good technique. Check This Out – 10 Best Resistance Band Exercises for Legs and Glutes . Other than that, legs are also heavily involved in my full-body workouts (2 times a week). 3. Using your arms for support, lean back and stretch your legs … Exercises 1&2 as a superset: Dumbbell front rack squat (12 reps) + Wall sit (:45 sec) – perform 3 rounds of this superset before moving on to the next superset. Advice Disclaimer - Legal Disclosure - Affiliate Disclaimer - Terms and Conditions - Privacy Policy. Keep your back straight, your head looking straight ahead, and slowly squat down until your thighs are parallel with the ground. To perform them, you’ll need a pair of light dumbbells and a set of step platforms that you can raise and lower using extenders. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). 4. Thank you, if you stick around! Anchor your resistance band onto a low-lying and secure surface. Place your hands in front of your hips while you hold a dumbbell in … In this video, I will show you the best dumbbell exercises for legs that will hit your quads, hips, glutes and hamstrings. Pulling with just that leg, spread your legs as far as you can and return them to a together position. Leg workouts with dumbbells; ... Forzaglia notes that these exercises target the major leg muscles in your glutes, hamstrings, and quads for a well-rounded leg workout. From classic exercises like the squat or deadlift to compound lifts like the push press, many of the most popular barbell or machine leg exercises can be performed using a pair of dumbbells. Do you need help building a lower body training routine? 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. Workouts; Best Dumbbell Butt and Leg Exercises The Ultimate Guide to the 25 Best Leg and Butt Dumbbell Moves (Bookmark For Later!) Hold your dumbbells at your side and step up onto the platform using one leg at a time. These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above. 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. Intermediate Exercises 4. Normal deadlifts target your quadriceps, glutes and hamstrings fairly evenly. That’s where dumbbell exercises come in handy. This exercise targets your quadriceps, glutes, hamstrings and the muscles of your lower back. Best Glute Exercises Takeaway. Those glutes as the dumbbell is right about where you don’t need to double to go all the way up here you’re not keeping any tension on the legs. The Stiff-Legged Dumbbell Deadlift. … The structure of this legs/glutes workout. Compound exercise for the legs: Deadlift Compound exercise for legs – Deadlift. Learn how to put together a fitness routine that helps you improve your weak points and become a better all-round athlete in our No Bull Fitness Course. Hold a pair of light dumbbells at shoulder height, as you would for a military press exercise. Other than that, legs are also heavily involved in my full-body workouts (2 … All you need is … Dumbbell step-ups are a simple but effective compound exercises that targets your quadriceps and hamstrings. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). Try adding one or more of them to your current workout routine to develop glutes … The dumbbell good morning is similar to both exercises listed above, targeting the back muscles as well as the legs and glutes. Dumbbell deadlifts are challenging, and beginners may prefer to use one dumbbell as they get used to the exercise. 2. Glute bridges: glutes, hamstrings. Slowly lift yourself back up using your quadriceps to complete a dumbbell squat, then repeat until you’ve finished your set. Stand with your feet about hip width apart. Leaning forward, raise the right foot off the ground and bring it … I'm Lily and I love to annoy my friends by constantly urging them to lead a healthier lifestyle and be more active. You’ll perform ten reps of … We use cookies to ensure that we give you the best experience on our website. Strong legs help prevent injuries, boost athletic performance, and … If you continue to use this site we will assume that you are happy with it. Bring your hamstrings up to speed with two to three sets of hamstring curls at the end of your lower body workout. Most athletes perform squats with a barbell and power rack, typically in sets of five to 12 reps. 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. Would love your thoughts, please comment. For your home workout your bottom step could work well here. So, I thought - why stop there?! The structure of this legs/glutes 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. 13 Shares View On One Page DOWNLOAD THIS WORKOUT AS A PDF (with instructions) HERE! 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. But I’ve also included one or two dumbbell exercises which have a secondary effect on the hamstrings like glutes bridges. 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. I, personally, have at least 2 legs/glutes focused workouts a week and that’s what I recommend. 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. Not gonna lie – I don’t always go to the gym with a set plan of action in mind. 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. Primary Muscle Worked: Quadriceps; Secondary Muscle Worked: Glutes; Change up your standard front lunge exercise with a dumbbell side lunge. Dumbbell Side Lunge. While power athletes will need to have access to a squat rack to develop serious strength, it’s possible to perform light squats using a pair of dumbbells. Grab some free weights and get ready to tone your legs with this dumbbell leg workout that you can do right at home. Instead of pressing using only your shoulders, squat down and push using your glutes and quadriceps to thrust the dumbbells above your head. Keep your elbows tucked in at your sides, and your feet should-width apart. Keeping a straight back, with your chest forwards, and shoulders back, reach for the dumbbell with straight arms. Hold dumbbells along each leg. 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. Exercise 5. One Arm Swing. It’s tough to think of a better lower body exercise than the squat. Dumbbell exercises add the needed level of resistance. )HOW TO DO IT: Lie faceup on the floor with feet on the floor and knees bent 90 degrees. ... For this leg workout, we’re going to be performing 6 of my favorite dumbbell leg exercises in circuit format. Slightly bend the knees then take steps forward. Jan 23, 2017 - LEGS 13. Did you know that you can eliminate most post-workout soreness by using a foam roller before and after your workout? 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 … Read on to learn how you can build strong legs without going to the gym or leaving your home. A lot of the times I just have a vague idea of what I wanna do and I come up with my workout once I’ve warmed up and know how my body is feeling. Romanian deadlift: hamstrings, glutes, lower back. Along with the squat, the deadlift is one of the ‘big three’ exercises in competitive powerlifting. 6. 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. Dumbbell deadlift. 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