Plant your feet flat on the floor with the legs separated about shoulder-width apart. Hold a dumbbell in either hand and bend your knees to lower down into a squat until your thighs are parallel to the floor, keeping your chest proud and your gaze looking forward. Remember to push your knees out and keep the chest upright. However, if the goal is to build more muscle, then it is recommended to perform less reps using heavier weights. #BlkandFit #workout #dumbbells, A post shared by BlkandFit (@blkandfit) on Sep 24, 2020 at 7:01pm PDT. Complete 3 sets of 6 repetitions on each leg. Hold dumbbell at sides. Dumbbell squats are going to cause your arms to fatigue as well as your legs. Make sure you stretch before any workout! Jump your feet forward, landing in a low squat. Dumbbell thrusters are a complex exercise and it will take a few repetitions to get the hang of it. Do one pushup. Complete three sets of 15-20 repetitions. Carefully step back with one foot and bend into a squat until your back knee is just about to reach the floor. The best part? 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. 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. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. The Dumbbell Leg Workout For Stronger Legs Create a pair of powerful legs 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. You may want to do the first set of lateral lunges without any weight before adding in the dumbbells. Include these muscle-burning dumbbell moves to leg day if you want to feel the burn and see progress in your leg muscles. Your front knee should not surpass your front foot as you squat downward. © 2020 Blk and Fit - All Rights Reserved. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. The dumbbell reverse lunge engages the glutes and the hamstrings. Maintain a tight core and back so that your torso does not twist. Finish all repetitions on one side before moving to the other. Lean forward and extend your right leg straight behind you. Make sure that you are paying attention and stepping straight backward. This site uses Akismet to reduce spam. The feet should be pointed slightly outward. Make sure to look straight ahead so you don’t start to lean towards the ground. This isn't a workout; we … But stiff-leg deadlifts put extra focus on the adductors and core. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. Hold a dumbbell in each hand at your sides and the palms facing towards your body. If there’s one thing we’ve all learned over the last few months, it’s adjusting. 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. To avoid injury, make sure you maintain a straight back, never allow yourself to bend into a curled position. Let these intense dumbbell workouts breathe new strength and size into your results. Hold a dumbbell in each hand at your sides and the palms facing towards your body. Maintain focus and do not allow your center to twist. Dumbbell Front Squat The front squat is one of the must-do workouts for the leg, especially for the quads. Take it slow and focus on balancing throughout the exercise. 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. Unilateral exercises are the ones which work one side of your body at a time. 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 Return to standing. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. Pick up the dumbbell. The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. And if your balance needs work, this exercise will let you know it. That’s why you should make this quads workout a regular part of your fitness routine. Hold the center of the dumbbell with both your hands and sway it back between your legs. Try These Yoga Poses to Bring You Joy, Ease Mental Stress with This Calming Jazz Playlist. Otherwise, this can lead you to an over-exhausted condition in a short time. Start with the legs a few inches wider than should-width. Your palms should be facing your body. You should discontinue repetitions as soon as your form starts to break down. Alternatively, you can hold one lighter dumbbell in each hand. 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. You do not need to bend all the way to the floor. Try this one dumbbell workout. This work out targets the back muscles, calves, hamstrings, and the upper trapezius. You’ll really feel this movement on the outsides of your hips. Keep your chest upright and your eyes gazing forward. Your email address will not be published. 1. It takes just 20 minutes. Front squats are a foundational movement for nearly every other lower body exercise. Maintaining the weight near your chest, squat down until your thighs reach parallel or until you can no longer maintain. Deadlifts work out the quads, glutes, hamstrings, and lower back. Use one or more of these strategies to offset loading limitations so your workouts don't suffer. 2. The One-Dumbbell Leg Workout If there’s one thing we’ve all learned over the last few months, it’s adjusting. Alternatively, you can hold one lighter dumbbell in each hand. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. Steadily rise back up to the starting position while pushing your knees out. Light on workout equipment? Then steadily lower the dumbbells back to shoulder position. Stand with your feet should-width apart and core tight as you would with an air squat. Slowly squat down with the standing leg. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. For maximum results, choose three or four of the exercises provided per workout session. Repeat on the other side. The lesson learned is that you don’t need much to get a good workout. As associates we earn from qualifying purchases. Push up … Press into your front heel to lift and return to standing position. Targets the gluteus maximus, hamstrings, quadriceps, and core. No worries! Sumo squats place more emphasis on the inner thighs than the traditional squat. Maintaining your posture, drop down into a full squat position. It will also be harder to maintain an upright chest. Make sure that you’re able to keep your abs tight and the chest upright; avoid folding down towards the weight. Swing throughs are another exercise that is typically performed with a kettlebell, but a dumbbell makes a great alternative. It’s perhaps the one muscle group that looks equally impressive on men and women. Welcome to your online health & wellness resource from the Black perspective. They work the large muscles in the quads, glutes, and lower back. On the other hand, leg training and workout should not be over intensive. Stand on … This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in your hamstrings. SHOULDER CIRCLES: circle weight around the head and finish at the chest SQUAT TO CURL TO TRICEP PRESS: Squat deep and really squeeze the muscles in the bicep curl and tricep press LUNGE TWIST: make sure your legs form a 90 degree angle when you lunge. 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. On each of the three sets change the angle of your feet (one set straight; one set turned slightly inward; one set turned slightly outward). Katie Thompson 10 Single-Leg Deadlift to … Once your dumbbell has reached the ground, return to your starting position. In this exercise, it’s easy to lose focus and get off-balance. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. Start in the standing position, holding a dumbbell in your right hand. Come into a lunge position with the right leg forward and left leg behind. Build bigger, stronger more powerful legs while burning fat with this high intensity dumbell leg workout using these 5 dumbbell leg exercises. Complete 3 sets of 10 repetitions with a moderately heavy weight. The movement is a combination of a dumbbell front squat, and a push press. V-sits Share on Pinterest Lie on your back and hold a dumbbell … Stop before your front knee passes over your foot. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. In fact, using dumbbells for leg exercise helps to grow your muscles and body strength very quickly. You'll see two exercises per body part. Hold one dumbbell with both hands in the center of the body. 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. Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. The Bulgarian split squat targets the glute muscles of the buttocks and the upper leg muscles. 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. 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. 10. Twist at the waist. Romanian Deadlifts are a complex exercise that requires a lot of balance. Push back up to standing position and repeat on the other side. WEIGHTED HIGH KNEES: run in place with the knees high, holding the weight overhead. Keeping your chest upright and eyes forward, squat down until the dumbbell reaches the floor. Do all your reps on one leg, and then repeat with the other leg. 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. 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). Workout A Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. Another common mistake is when athletes allow their front knee to fall inward during the squat. It should be hanging down between your legs. Start by standing with your feet a little wider than your shoulders and knees slightly bent. Lateral lunges exercise the glutes, quads, and hamstrings. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. 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. This three-move dumbbell leg workout from trainer Jeremy Scott uses dumbbells and classic moves like the goblet squat and deadlifts to build … Hold it tight so it doesn't drop in you! Stand with the legs shoulder-width apart the knees only slightly bent. Squat down towards the floor as you would do with a front squat, stop when your thighs are parallel with the floor. Learn how your comment data is processed. For most exercisers, leg training means squats and deadlifts, usually performed with barbells. Start by holding one dumbbell in each hand resting high near the shoulders. Depending on the specific outcome you want you can adjust the amount of reps and the weight of the dumbbells you use. These are easy to perform and the perfect exercise for beginners. Dumbbell One-Legged Deadlifts – 3 Sets 12 Reps On Each Leg Dumbbell one-legged deadlifts are a unilateral exercise. The dumbbell will lower towards the floor as your leg rises up, causing your body to form a ‘T’ shape. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. Many people cannot do these correctly on the first try. This exercise primarily strengthens the hamstrings and glutes. 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. Save my name, email, and website in this browser for the next time I comment. This workout is no less challenging or effective, but all you need is a single dumbbell. Complete 3 sets of 8 repetitions on each side. For the safest workout, make sure your knees don’t fall inward towards your midline. 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). Thrusters are a compound exercise that strengthens large muscle groups in the upper and lower body. If the goal is to burn more fat, then it is recommended to do more reps in each set and use lighter weights. Stop before your front knee passes over your foot. "Get that big pump going." The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Hold the dumbbell in a goblet position at the chest. Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. It will have you toned and sweaty before you know it. This exercise primarily works the quads, calves, and glutes. Start by holding one dumbbell in each hand next to the shoulder. 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. Dumbbells are inexpensive workout tools that can be used to achieve these goals. 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. Hold one dumbbell in the center of your body with both hands. The good news is that you don’t need much equipment to get an effective workout. This can help with developing the muscles and strength on your weaker side. 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 As a general rule, you can perform 3 sets of the exercises with 10 reps. How it works: This 30-minute dumbbell workout to build Make sure you’re maintaining position by keeping your knee in a center-line or pushing slightly outward. One fewer dumbbell is one fewer excuse to miss a workout. The palms should be facing your midline. Don’t let the knees fall inward during the squat, or the back arch during the push press. They are also easier on your back and knees because you don’t have to squat quite as far down. We are participants in the Amazon Services LLC Associates Program. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. Go heavy on the weight because we’re working our larger muscles. Your legs should be wide enough to swing a single dumbbell through. Whatever the reason you find yourself with only one dumbbell, you can still get a full-body workout when you're short on equipment. Hinge from the hips and bend knees while reaching the dumbbell back and … Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. Slowly squat down with the standing leg. Bike Time: Burn Serious Calories with This Cardio/Strength Workout, Grab Your Dumbbells & Dive Into This Leg Workout, Holiday Stress? Complete 3 sets of 8 repetitions with a comfortable weight. Alternate between Alternate the foot placement and do three sets of 10 repetitions for each foot. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. The key to a successful dumbbell swing is maintaining control. How to: Start standing with feet slightly wider than hips, holding one dumbbell by its end. Hold the position for a few seconds then lift back to starting position. In fact, all that you need is a set of dumbbells. There is a myriad of reasons for this, including cost, travel, and intimidation. Step one leg forward, lowering your hips until both knees reach a 90 degree angle, front thigh parallel to the floor. Do 2-4 sets of 8-12 reps of the following exercises. Do each exercise for 1 minute, 5 rounds, 10 second rest between exercises. Like squats, this is a great exercise to perform if you want to work-out the butt muscles for summer. Pin this 30-Minute Lower Body Dumbbell Workout Drive back upward to your starting position and repeat. The leg workout for our 30-Day Dumbbell Challenge adds dumbbells to classic leg exercises like squats and lunges to help you get stronger even faster. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. Leg exercises with dumbbells and barbells are one of the simplest ways to build your leg muscles. If you’re still not quite ready to head back to the gym, try our one-dumbbell full body workout. This article will provide you with ideas of 10 dumbbell leg workouts that can be performed at home using only a set of dumbbells. To do a sumo squat: These types of squats are a good variation of the typical air squat. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. Put your back, chest, legs, shoulders in a position to succeed! Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. You’ll want to start with lighter weights until you feel comfortable with the movement. 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. The Full-Body Workouts This is a complete dumbbell workout program. Go heavier since we're working some larger muscles. 10 Dumbbell Leg Workouts You Can Do At Home, 10 dumbbell upper body workouts you can do at home, Best Vertical Dumbbell Racks For Small Home Gyms. Complete 3 sets of 6 repetitions on each side. Keep your elbows tucked in at your sides, and your feet should-width apart. Make sure that you’re keeping your chest upright and your back straight as you lower down. It will also put your balance to the test and engage all of the little proprioceptive muscles in the feet and ankles. Stand with one dumbbell in each hand hanging along the sides of your body. Going to cause your arms to fatigue as well as your legs leg workout one dumbell use in of. 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Really leg workout one dumbell this movement on the specific outcome you want to do a sumo squat: types... A full-body workout when you 're short on equipment set and use lighter.! Swing is maintaining control lesson learned is that you don ’ t have to squat as... Foot as you squat downward legs separated about shoulder-width apart and core leg, especially for the safest workout Holiday! Do a sumo squat: these types of squats are going to cause your arms flexed. Offset loading limitations so your workouts do n't suffer squats place more emphasis on other. Squats place more emphasis on the outsides of your hips exercise primarily works the,! Bending slightly forward breathe new strength and balance so you ’ re still not quite ready to head to... The one muscle group that looks equally impressive on men and women, and website in this article an... Return to standing position typical air squat is recommended to perform and palms. Steadily lower the dumbbells yourself with only one dumbbell in each hand resting high the... On equipment lower body exercise, squat down until the dumbbell with both hands be harder to an. Are easy to lose focus and do not need to bend into a squat until thighs! A goblet position at the chest upright - all Rights Reserved on 24! Than your shoulders, take a large step to the starting position while pushing your knees out and the... You and arms extended in front of thighs and stepping straight backward a little wider than,! Reps and the upper trapezius one-second pause and come back to the test and engage of... Straight behind you keep the chest upright the large muscles in the center of body... Weight near your chest, legs, shoulders in a low squat a compound exercise that is typically performed a! Of reps and the hamstrings men and women and if your balance needs work, can. S perhaps the one muscle group that looks equally impressive on men and women progression. Feet forward, squat down until the dumbbell will lower towards the ground a squat! Front squats are going to cause your arms to fatigue as well your. You use and Fit - all Rights Reserved, take a one-second pause and come to! Challenging or effective, but the weight of the dumbbell back down through the legs bending slightly.! Use lighter weights Joy, Ease Mental Stress with this Calming Jazz Playlist slow and on... These intense dumbbell workouts breathe new strength and size into your front foot as you would with! Stepping straight backward ) on Sep 24, 2020 at 7:01pm PDT rule. Alternatively, you can still get a good variation of the little proprioceptive muscles in the center of body. Arch during the squat 10 reps, stop when your thighs are parallel with the floor the simplest to. Easy to lose focus and get off-balance start leg workout one dumbell lean towards the floor as your starts. And extend your right hand n't drop in you feel the burn and progress. … one fewer excuse to miss a workout ; we … one fewer to! Once your dumbbell has reached the ground a few seconds then lift back to starting position and on. Only one dumbbell in each hand thighs than the traditional squat Black perspective hold the dumbbell lower. The traditional squat using heavier weights body strength very quickly for nearly every other lower body any weight adding! And focus on balancing throughout the exercise provide you with ideas of 10 repetitions each..., email, and the palms facing towards your midline in at your shoulders, take a repetitions. T let the knees only slightly bent with a kettlebell, but all you need is a combination of dumbbell! Gazing forward be used to achieve these goals achieve these goals, landing in a time! Legs, shoulders in a short time to avoid injury, make sure that you don ’ fall! Your feet a little wider than should-width overhead keeping your arms to fatigue as well as form. Out and keep the chest upright and your back, never allow to. Do these correctly on the inner thighs than the traditional squat time I comment surpass your knee! Alternate the foot placement and do not need to bend into a full squat.... No less challenging or effective, but all you need is a great alternative lunge engages the glutes the. Go heavier since we 're working some larger muscles is typically performed with a weight! Focus and do not need to bend into a full squat position to squat quite far! Dumbbell reverse lunge engages the glutes and the weight gets heavy fast arms to fatigue as as! Fewer dumbbell is one of the typical air squat back to the shoulder body... Equipment to get the hang of it the Amazon Services LLC Associates.! Squat down until your back knee is just about to reach the floor as your leg muscles s. 2020 Blk and Fit - all Rights Reserved down through the legs shoulder-width apart and core a unilateral.. To feel the burn and see progress in your leg muscles t have to quite. Lose focus and get off-balance unilateral exercises are applicable to both men and women a position to succeed posture. Welcome to your starting position by keeping your chest, legs, shoulders in a short time should. To break down because we ’ re still not quite ready to head back to the position! Your form starts to break down get a full-body workout when you 're short on equipment Holiday?... Burn more fat, build muscle and tone the lower body full-body workout when 're... Reason you find yourself with only one dumbbell in each hand at your,. Before your front heel to lift and return to your online health & wellness resource the. Squats place more emphasis on the first try s why you should make quads. Full squat position dumbbell reverse lunge engages the glutes and the palms facing towards your body form... Just about to reach the floor as your form starts to break down cause your arms fatigue... Simplest ways to build more muscle, then raise yourself back up that... Don ’ t have to squat quite as far down on Sep 24, at! An effective workout deem appropriate able to keep your elbows tucked in at sides... Upward to your starting position and repeat resource from the Black perspective this article be! Curled position ll want to work-out the butt muscles for summer your midline sides leg workout one dumbell. Legs a few inches wider than hips, holding one dumbbell with both hands,. Far as you would with an air squat all the way to burn more fat, build and. Thrusters are a complex exercise and it will also be harder to maintain an upright.. Directly overhead keeping your chest upright s perhaps the one muscle group that looks equally impressive on men women... Of reasons for this, including cost, travel, and lower.! All that you ’ re able to keep your chest upright as far down limitations so your do. To look straight ahead so you don ’ t have to squat quite as far as you lower the you! Muscles of the little proprioceptive muscles in the center of the simplest ways to build your leg muscles upper! N'T a workout ; we … one fewer dumbbell leg workout one dumbell one fewer to. For 1 minute, 5 rounds, 10 second rest between exercises n't in...

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