Dumbbells Leg Workout at Home

The Dumbbell Leg Workout for Quickest Results

Dumbbell Leg Workout is a great way to build a strong hamstrings and quads. You don’t need a lot of equipment and you can start with just sets of dumbbells.

Leg workout will help build muscle and burn fat. Furthermore, it will help you increase your flexibility, balance, coordination, and posture. So, if you are looking for the quickest results then this is the best way to do it.

Additionally, the dumbbell leg workout is a full body exercise that targets the chest, back, shoulders, arms, chest and core muscles.

  • Preferable to do this workout with two sets of dumbbells of the same weight.
  • You will need a step or bench for this workout.
  • Aim for three sets of 16 repetitions on each side – if needed – go down to 10 repetitions on each side for all exercises.

The good things about this leg workout are that you can do it at home or anywhere you like with a little space.

It’s perfect for those who don’t have the time to go to the gym. And for beginners who want to start an exercise routine without too much muscle soreness.

4 Fast Dumbbell Exercises That Challenge Your Booty & Legs

1) Booty Lift: Pick up a pair of dumbbells and stand with your feet hip-width apart, holding them at arm’s length at your sides with palms facing forward.

Contract your butt muscles as you slowly lift one foot off the ground. Bringing the weight as high as you can without dropping it. Return it to starting position and do another rep with the other foot off the ground for a set of 10 reps on each leg.

2) One-Leg Bridge: Lie face down on a mat with your arms bent out in front of you for support, then lift one leg straight up in front of you so that it is at a right angle to the other leg. It works the six major abdominal muscles, which include: rectus abdominis, external and internal obliques, and transverse abdominus. The one-leg bridge will also strengthen your back muscles (spinal erectors), hip flexors (iliopsoas), and hamstrings.

3) The Dumbbell Bulgarian Split Squat is a great exercise for strengthening the muscles of the lower body and core. It’s also a very versatile exercise that can be used as part of a full-body routine, lower-body focused routine, or as a warm-up. It can be done on a bench or chair to provide support for the back.

4) Bent over dumbbell row is a weight training exercise that targets the muscles in the back of your upper body. With a bench close by, grab a heavy dumbbell in each hand and bend over at a ninety-degree angle. Keep your knees slightly bent and look down towards the floor for balance so you don’t tip backwards.

Row one dumbbell up against your chest, keeping your elbow close to your body in a semiflexed position. The bent-over row is all about pulling. It’s important not to get too close to the ground. However, it’s equally important not to get too far away from it. Since you want your lower back to stay arched.

The simplest way to figure out how many reps you should do for a given exercise is to calculate your maximum repetitions.

The Best Dumbbell Legs Exercises to Tone Up Thighs & Lift Butt

Thighs are very important part of human body because it helps us to walk, run and many other things. With strong thighs we can also easily move our body weight.

The number one exercise is standing or seated (depending on your preference) leg curls: This exercise is an excellent way to tone up the muscles in the back of your hips and thighs. These muscles also help control the stability of your pelvis when you walk. A lack of tone in these muscles can cause problems with walking and mobility.

Following by the second-best exercise for thigh toning is seated (or standing) hip extensions: This exercise targets the gluteus maximus, which is a large muscle that makes up both of our butts. This is because the gluteus maximus is the largest muscle in the human body. It supports the hips, pelvis and spine. The muscle is responsible for elevating, abducting, externally rotating and extending the hips. The hip extensors also act to stabilize the trunk when standing still.

Thirdly, squats with ankle weights: Squats are probably one of the most effective exercises for building muscles in your legs and butt at the same time. This is because squats stretch the hips and strengthen the quadriceps, hamstrings, glutes, and calves. The added weight in this exercise forces you to work harder, which challenges your muscles to grow stronger.

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