And the adjustable backrest can be shifted for flat, incline or decline positions and has a weight capacity of 500 pounds. Besides that, your lower back is a dynamist in this movement, so it will also get a good deal of work going on. Do three circuits total. 4. Ultimately, it is best to combine different types of equipment, to achieve better overall development. The DB sumo squat is a perfect glute exercise, which will highly engage the entire lower body and furthermore, give you more mobility. Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles. Thank you for signing up. Optimize your equilibrium with these progressive single-leg challenges. Often times, we get caught up in routine movements and even though one may improve upon the regular squats, leg presses and leg extensions, diversity is needed. Furthermore, dumbbells are the perfect equipment, which will allow you to do a dumbbell leg workout at home or anywhere else for that matter! When we talk about lower body development, we cannot exclude the development of your glutes, as they give a complete look of the lower body. Fry your thighs with this leg extension variation. Everyone can develop their own calves to the best extent possible.
Click here. Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause. The DB goblet squat is a perfect substitute to regular barbell squats, which place a lot of tension on the spine. Yes, the classic sissy squat is a leg extension where the hips are extended. 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. Grasp a dumbbell in each hand with the arms fully extended. Yeshaira and Dana tell you how. Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Alternate feet after your set.
Leg extensions are a great exercise for targeting the quadriceps. Check out this video for complete execution. Granting a big range of motion, this exercise will demolish your posterior chain and is a good exercise to practise if you can’t get the hang of one-sided db deadlifts. The rectus femoris is a muscle in the quadriceps that also flexes the hip – making it a bit more complicated than just moving your knee. Not only will the box jump make your legs look better, but it will also improve your strength and explosiveness.
Remember that a complete lower body is only possible with proper development of all muscle groups: This first exercise is a more explosive movement, meaning that you will properly activate the muscle fibers in your entire lower body. Incorporate these exercises into your hamstrings workout for massive legs. 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 One Legged Toe Raise […] He is currently focused on delivering evidence-based information, as well as entertaining blog posts to the fitness masses, The Perfect Dumbbell Leg Workout For Muscle Gains. So there you have it, a dumbbell leg workout for muscle gains that will target the legs all around, including the quads, hamstrings and glutes, with some functional work as well!
Make sure that only the calf muscles are exercising. Hip extension movements are the best, when the task at hand is to target and activate the glutes. Burn calories at home with online exercise classes like HIIT, Abs, Combat, Dance (similar to Zumba), Indoor Spin Cycling, Yoga and Pilates. 10 Bodybuilding breakfast ideas for growth! Nevertheless, this is a perfect overall exercise to include in your dumbbell leg workout at home, as it also engages the shoulders, lower back and legs. This second exercise in our dumbbell leg workout for muscle growth is a classsical one, which will realize one of the more important principles in bodybuilding training – Constant tension. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Dumbbell-Based Leg Exercises. No equipment required! Broscience is an independent website. Pause a second on the contracted position. One of the most important things to include in your dumbbell leg workout for muscle routine, is a uni-lateral movement. This will ultimately account for a better, more aesthetic visual appeal and better function performance-wise. This exercise can be included as an auxiliary movement and can also be done with a barbell once you advance. Doing movements on a single side will help you even out any functional and visual disbalances. Here, we break it down for you. If you are looking to develop more stability and balance overall, the front to back DB lunge is a great pick to add in your routine! You can even stick to our dumbbell leg workout at home for max results. Sign me up for GymCube & Reebok emails, featuring exclusive offers, latest product info, news about upcoming events, and more.
Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. Target your abs and core with this do anywhere anytime ab workout from MHP athletes Yeshaira Robles and Dana Mauro.
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. MHP athletes Yeshaira Robles and Dana Mauro show you how to tighten your triceps at home. Though the glutes are highly involved in all of the movements so far, it is recommended that you pay individual attention to them! With the right plan and the right discipline, you can get seriously shredded in just 28 days. But for multiple reasons, the standing leg extension is the better option. The romanian deadlift makes for an amazing addition to a dumbbell leg workout for men and women. Your email address will not be published. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. If you are looking to dive into hamstring & glute work, the romanian deadlift is a perfect choice for that specific goal. Step 1- Sit down on a bench, with your back straight and clamp a dumbbell between your feet, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. This workout combines cardio and weight-lifting drills for serious body-sculpting results. This single-joint move is typically performed on a leg extension machine, but if you train at home you can easily modify by using a dumbbell. The dumbbell jump squat primarily targets the quadriceps, but the dynamic portion of the movement also involves the glutes and calves. The leg press is a great all-over leg builder. Not only will a repetitive leg workout get boring, but it may also rob you of potential progress. This dumbbell leg workout gives you an alternative route to take with just a set of dumbbells and some hard work.