Are you someone who is interested to get a proper leg workout done for yourself? If your answer is going to be yes, there are a few incredible exercises that can be done by you for toning your legs using weights. So why should you have to wait longer and why not try and make the most of your leg workout routine by hand-picking some of the finest leg workout movements using the dumbbells, irrespective of the pain they may cause to you in the short-run. It is just an unwritten rule that you can keep at the back of your mind to try and lay more emphasis on adding some complex full-body moves into your workout routine using weights.
Following are some of the exercises that can be performed by individuals using the dumbbells to strengthen their legs:
1. Dumbbell Sumo Squat:
This is one of the best strength exercises that an individual can add to their workout routine at the gym. In fact, this squat variation primarily targets and works your inner thighs. It is also a definite and sure shot mode for you to increase your lower body strength, more particularly in adding some strength to your glutes, hamstrings and quads.
Equipment Required:
• A Dumbbell
How to do this exercise?
• Grab a dumbbell in your hand and stand up straight.
• Keep your feet a bit wider than hip-width apart, while your toes are kept pointed towards your exterior at about 90 degrees angle.
• Now, using your hands, bring the dumbbells closer to your chest.
• Upon bending the knees, the hips are to be pushed on to your back and start squatting down.
• Try and lower your hips till the thighs get into a position that is parallel to the floor.
• You should continue to hold on to this position for about 5-10 seconds and subsequently push through your heels in order to stand up again.
• You have completed one rep.
While squatting down, you must try to keep your spine straight as much as possible.
You can try and do at least 3 sets comprising of 10 reps each per set.
2. Dumbbell Step-Up:
This is a remarkable and a functional exercise that you can do for strengthening the lower half of your body. This can be a perfect exercise that individuals can include into their leg workout routine, be it the case of a beginner or a person who may have been training for some time with weights. Moreover, individuals can build up a little strength in their quadriceps. As you perform the exercise using the dumbbells, every leg of yours would be able to obtain adequate strength separately. Apart from strengthening your core, your body is also able to obtain enough balance and stability, as you would be controlling the dumbbells in the process of pushing yourself both upwards and downwards.
Equipment Required:
• A pair of Dumbbells
• A Bench
How to do this exercise?
• You can start this exercise by first holding onto your dumbbells in each of your hands, keeping them at both your sides.
• Now, you must place your right foot on the bench, while your knees are kept bent at an angle of 90 degrees.
• Keep your other leg straight and solidly placed onto the floor.
• Now, you must drive your shoulders a little back, while your chest is kept out.
• Start pushing with the foot at the top in order to lift the body above the platform, while the leg at the back is kept hanging in the air.
• Now, you must start pushing the hip back in order to lower the leg that is giving the support back on to the floor.
• You have completed one rep.
You can try and do at least 3 sets comprising of 6-8 reps per set.
3. Dumbbell Stiff-Legged Deadlift:
This exercise actually helps you to build strength of your posterior chain muscles. You can perform this exercise by using lighter weights, instead of the heavier weights, that can help you increase the strength in your lower body. Professional athletes need to develop power and strength in their posterior chain muscles. When you are performing this exercise, you are actually engaging the various muscles present at the back of your leg such as your hamstring muscle and a few more. Moreover, this exercise targets the three gluteal muscles as a whole. Apart from working these muscles, this exercise actively engages your erector spinae muscles present in the lower back. Besides, various other groups of muscles are activated such as your obliques and abdominal muscles that can help to keep your body stable.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• You can first start off by holding onto a dumbbell in each of your hands and at both your sides.
• Now, you must stand straight up, keeping your knees a bit bent and your feet at about shoulder width apart.
• You must make sure to see that your knees do not move and your back must also be kept straight as far as possible. Now, you must start bending over at the waist, while the dumbbells are lowered just above your feet.
• You can lower the dumbbells further down as much as your hamstring muscles would allow you to stretch conveniently.
• You can now start engaging your hamstring muscles and start lifting the dumbbells straight back to the top.
• You can squeeze through your hamstrings and glutes till you are coming back straight up on to the standing position.
• You have completed one rep.
You can try and do at least 2-3 sets comprising of 8-10 reps each.
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Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
