Learn how to improve your flexibility and avoid common injuries with our Yoga for Strength and Flexibility course. However, it’s a great alternative squat for people whose wrists or forearms hurt during the normal dumbbell squat. 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. “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. This compound leg movement with increase Quadriceps, Glutes and Hamstring Mass. These exercises are challenging to master, but each is very good for pressing the glutes to grow and develop. Ah, leg day – we have a soft spot for it over here. Thank you, if you stick around! Hold dumbbells along each leg. How to do it: Start with your feet hip-width apart. This exercise targets your quadriceps, glutes, hamstrings and the muscles of your lower back. The resistance can help stimulate shoulder and chest muscles as well as your glutes. Slightly bend the knees then take steps forward. Lunges are one of the most popular bodyweight lower body exercises, and they’re incredibly easy to perform with dumbbells. Keep the weight as light as possible and focus on slow, deliberate movement with perfect technique for this exercise. Dumbbell step-ups. However, experienced athletes aiming to strengthen their posterior chain should add this to their lower body dumbbell workout in place of normal deadlifts. 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 … Other than that, legs are also heavily involved in my full-body workouts (2 … Furthermore, this is the perfect exercise for a dumbbell leg workout at home. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Make sure you actively engage the glute muscles to get the best results. If you’re an experienced weightlifter, place two dumbbells on the ground and bend your legs slightly. 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. Place a dumbbell behind your left knee and squeeze your leg around it to hold it in place. Perform sets of eight to twelve reps per leg, then take a one-minute break before starting on the next set. Stand with your feet about hip width apart. 2. Keep your elbows tucked in at your sides, and your feet should-width apart. 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) This movement requires the work of many joints at once: ankles, knees, hips, spine and shoulders. In fact, one of my most popular articles ever is the one about squat form – Compound movements: The Squat. If you continue to use this site we will assume that you are happy with it. Try these variations to target different angles of the glutes … To perform these, grip a dumbbell between your feet and – with your body flat on a workout bench – lift the weight to your glutes. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. Running Man 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. Goblet squats are an alternative version of the dumbbell squat that lowers the strain on your wrists and forearms. Dumbbell step-ups are a simple but effective compound exercises that targets your quadriceps and hamstrings. Lift the leg with the dumbbell toward the ceiling while squeezing your butt and your toes pointing upward Hi! 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. "The muscles of the thigh: quads, hamstrings, and glutes," she says. The DB sumo squat is a perfect glute exercise, which will highly engage the entire lower body and furthermore, give you more mobility. Luckily, not all of these exercises really require a barbell. Dumbbell Deadlift; The dumbbell deadlift benefits the hamstrings, quadriceps, the core, and of course the gluteus maximus (main extensor muscle of the hip). 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. For your home workout your bottom step could work well here. Most athletes perform squats with a barbell and power rack, typically in sets of five to 12 reps. Diamond lunge: quads, glutes, hamstrings. As its name suggests, the straight leg deadlift is a standard deadlift performed with your legs almost perfectly straight. A pair of dumbbells is just about enough and the following workout can prove this to you. 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. Exercise 1: Dumbbell Deadlift. Best Dumbbell Butt and Leg Exercises Sculpt, Shape, and Strengthen Your Butt and Legs With These 25 Dynamic Dumbbell Exercises. So, I thought - why stop there?! The push press is a fantastic exercise that works almost every muscle group in your body. DOWNLOAD THIS WORKOUT AS A PDF (with instructions) HERE! Other than that, legs are also heavily involved in my full-body workouts (2 times a week). Lunge forward until your knee lines up with your toes, then push your body until it’s upright with your quadriceps and glute muscles. 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 Pulling with just that leg, spread your legs as far as you can and return them to a together position. Look straight ahead, keep your back straight and pick up both of the dumbbells before lifting them up to your waist. And here it is! This dumbbell glutes exercise focuses on your gluteus maximus, core, quadriceps, and hamstrings. Position your feet at hip-width and bend your knees slightly. This exercise targets your quadriceps, glutes, hamstrings and the muscles of your lower back. All exercises are effective for developing stronger and powerful legs so you can include them in your overall dumbbell exercise routine. 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