Stop before your front knee passes over your foot. Hold it tight so it doesn't drop in you! Repeat on the other side. It should be hanging down between your legs. According to a study conducted in 2009 by the Journal Strength and Conditioning; the front squat may be beneficial for the people with knee problems such as meniscus tears as well as advantageous for long-term joint health. For those of you who have been working out at home, you may have had to create workouts with limited equipment or none at all. Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in your hamstrings. Hold a dumbbell in each hand at your sides and the palms facing towards your body. Sometimes life only gives you one dumbbell to work with, which puts you in a bit of an awkward position when you're trying to get a strength workout in. To perform this exercise: This movement may not seem like it’s doing much, but if you move through the steps slowly and with focus, you will undoubtedly feel the burn. Complete 3 sets of 10 repetitions with a moderately heavy weight. Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. You should discontinue repetitions as soon as your form starts to break down. Your email address will not be published. In this exercise, it’s easy to lose focus and get off-balance. Do each exercise for 1 minute, 5 rounds, 10 second rest between exercises. Hold one dumbbell in the center of your body with both hands. This article will provide you with ideas of 10 dumbbell leg workouts that can be performed at home using only a set of dumbbells. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. Maintain a tight core and back so that your torso does not twist. Believe it or not, there are a handful of benefits to training with one dumbbell at a time, especially if you only ever exercise with dumbbells as a pair. Make sure that you’re keeping your chest upright and your back straight as you lower down. Go heavier since we're working some larger muscles. Steadily rise back up to the starting position while pushing your knees out. Start by holding one dumbbell in each hand next to the shoulder. Stop before your front knee passes over your foot. Swing throughs are another exercise that is typically performed with a kettlebell, but a dumbbell makes a great alternative. For the safest workout, make sure your knees don’t fall inward towards your midline. Front squats are a foundational movement for nearly every other lower body exercise. Build bigger, stronger more powerful legs while burning fat with this high intensity dumbell leg workout using these 5 dumbbell leg exercises. They work the large muscles in the quads, glutes, and lower back. You’ll really feel this movement on the outsides of your hips. Thrusters are a compound exercise that strengthens large muscle groups in the upper and lower body. This three-move dumbbell leg workout from trainer Jeremy Scott uses dumbbells and classic moves like the goblet squat and deadlifts to build … It will also be harder to maintain an upright chest. Complete three sets of 15-20 repetitions. 10. They are also easier on your back and knees because you don’t have to squat quite as far down. Carefully step back with one foot and bend into a squat until your back knee is just about to reach the floor. Lower the left knee down towards the mat and do two pulses and then fire through the right glute to drive the left knee into the chest. We are participants in the Amazon Services LLC Associates Program. Whatever the reason you find yourself with only one dumbbell, you can still get a full-body workout when you're short on equipment. You do not need to bend all the way to the floor. 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. It will have you toned and sweaty before you know it. Complete 3 sets of 6 repetitions on each side. As you hit a full standing position, push your arms straight into a push press until your dumbbells are completely overhead with full arm extension. The dumbbell reverse lunge engages the glutes and the hamstrings. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. Alternate between Another common mistake is when athletes allow their front knee to fall inward during the squat. Working out from the comfort of your home is a great alternative, but some people don’t consider this because they don’t have the equipment or a personal trainer. No worries! Go heavy on the weight because we’re working our larger muscles. This exercise primarily strengthens the hamstrings and glutes. "Get that big pump going." For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. Include these muscle-burning dumbbell moves to leg day if you want to feel the burn and see progress in your leg muscles. Push back up to standing position and repeat on the other side. Start by holding one dumbbell in each hand resting high near the shoulders. Step one leg forward, lowering your hips until both knees reach a 90 degree angle, front thigh parallel to the floor. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. You may want to do the first set of lateral lunges without any weight before adding in the dumbbells. To avoid injury, make sure you maintain a straight back, never allow yourself to bend into a curled position. The lesson learned is that you don’t need much to get a good workout. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. Light on workout equipment? Stand with one dumbbell in each hand hanging along the sides of your body. The Dumbbell Leg Workout For Stronger Legs Create a pair of powerful legs Hold the dumbbell in a goblet position at the chest. Your palms should be facing your body. WEIGHTED HIGH KNEES: run in place with the knees high, holding the weight overhead. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. Maintaining your posture, drop down into a full squat position. For maximum results, choose three or four of the exercises provided per workout session. Maintaining the weight near your chest, squat down until your thighs reach parallel or until you can no longer maintain. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Drive back upward to your starting position and repeat. This exercise primarily works the quads, calves, and glutes. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. Leg exercises with dumbbells and barbells are one of the simplest ways to build your leg muscles. Welcome to your online health & wellness resource from the Black perspective. The best part? Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). It takes just 20 minutes. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. The palms should be facing your midline. Alternatively, you can hold one lighter dumbbell in each hand. In fact, all that you need is a set of dumbbells. Make sure you stretch before any workout! We all know that regular exercise is important for our overall health and our physical appearance, but many of us find excuses to avoid gyms. Workout 6 - Pump Sesh 21-15-9 (For Time) Dumbbell Strict Press Bent Over Rows "If you've got just one dumbbell, I suggest 21-15-9 on each side," he says. Hold one dumbbell with both hands in the center of the body. #BlkandFit #workout #dumbbells, A post shared by BlkandFit (@blkandfit) on Sep 24, 2020 at 7:01pm PDT. Stand with the legs shoulder-width apart the knees only slightly bent. Complete 3 sets of 8 repetitions with a comfortable weight. SIDE LUNGE TO SHOULDER PRESS: lower the weight to the shin or foot, rotate then lift the weight up overhead, as if you're putting something on a shelf. Remember to push your knees out and keep the chest upright. Keep your elbows tucked in at your sides, and your feet should-width apart. 1. Make sure you’re maintaining position by keeping your knee in a center-line or pushing slightly outward. Squat down towards the floor as you would do with a front squat, stop when your thighs are parallel with the floor. And if your balance needs work, this exercise will let you know it. Hold the position for a few seconds then lift back to starting position. If you’re still not quite ready to head back to the gym, try our one-dumbbell full body workout. Your legs should be wide enough to swing a single dumbbell through. Make sure that you are paying attention and stepping straight backward. Take on leg day workouts twice a week for a month with this lower body workout plan designed to burn fat and build muscle using dumbbell exercises. Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). Romanian Deadlifts are a complex exercise that requires a lot of balance. One fewer dumbbell is one fewer excuse to miss a workout. For most exercisers, leg training means squats and deadlifts, usually performed with barbells. The 5-Minute One-Dumbbell Workout For Total-Body Toning This Quick Upper-Body Workout Will Make You A Quick Abs Workout You Can Do With Just Dumbbells The (15 Minute) Superfast Total-Body Workout On the other hand, leg training and workout should not be over intensive. Lean forward and extend your right leg straight behind you. How to: Start standing with feet slightly wider than hips, holding one dumbbell by its end. It will also put your balance to the test and engage all of the little proprioceptive muscles in the feet and ankles. Dumbbell One-Legged Deadlifts – 3 Sets 12 Reps On Each Leg Dumbbell one-legged deadlifts are a unilateral exercise. Alternatively, you can hold one lighter dumbbell in each hand. Finish all repetitions on one side before moving to the other. Then steadily lower the dumbbells back to shoulder position. One-Arm, One-Leg Dumbbell Row WHY IT WORKS: This is a total-body exercise, but it primarily challenges the lats and chest while also stretching the hamstrings. This workout is no less challenging or effective, but all you need is a single dumbbell. Hold dumbbell at sides. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. Stand on … Complete 3 sets of 8 repetitions on each side. Return to standing. Slowly squat down with the standing leg. How it works: This 30-minute dumbbell workout to build Hold a dumbbell in each hand at your sides and the palms facing towards your body. The Full-Body Workouts This is a complete dumbbell workout program. To do a sumo squat: These types of squats are a good variation of the typical air squat. Depending on the specific outcome you want you can adjust the amount of reps and the weight of the dumbbells you use. Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. Try this one dumbbell workout. In fact, using dumbbells for leg exercise helps to grow your muscles and body strength very quickly. Stand with your feet should-width apart and core tight as you would with an air squat. Once your dumbbell has reached the ground, return to your starting position. The feet should be pointed slightly outward. Hinge from the hips and bend knees while reaching the dumbbell back and … Stand upright and hold a dumbbell in each hand Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground Land on the heel and inhale as you descend Unilateral exercises are the ones which work one side of your body at a time. Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. There is a myriad of reasons for this, including cost, travel, and intimidation. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. As associates we earn from qualifying purchases. Pin this 30-Minute Lower Body Dumbbell Workout Press into your front heel to lift and return to standing position. The key to a successful dumbbell swing is maintaining control. V-sits Share on Pinterest Lie on your back and hold a dumbbell … If there’s one thing we’ve all learned over the last few months, it’s adjusting. Your front knee should not surpass your front foot as you squat downward. This site uses Akismet to reduce spam. © 2020 Blk and Fit - All Rights Reserved. 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