For most of the gym lovers, the image in your head is probably a squat rack that is loaded with a barbell at the your height perfectly and plenty of weight plates. They are just fine for your multi joints to exercise to build size and strength in your lower body. But what about those days when you are running out of time or do not have access to the barbells and the racks? At that time you will need your dumbbell leg workout. Because there is one thing about keg exercise and that is you should never skip it.
While there is a need for you to approach that way in which you load your dumbbell exercises for your lower body in a different manner than you would have if you were using barbells or even kettlebells, you can make a leg crushing routine by using only the dumbbells. You may have to face a tough time while loading up your movement with heavy weights rather than using barbells. Here are some lower body dumbbell legs workouts for your moves. And also dumbbell leg workouts for beginners.
Dumbbell Leg Workout Positions
Before we get into the top dumbbell leg exercises, let us first know a bit about the positions that you will need to hold while doing these exercises. For leg workouts with dumbbells and barbells, there are only three primary positions.
- Front Back: In this position, you will have to hold the weight on your shoulders with either one or two dumbbells. The rear head of your dumbbells should be facing towards your shoulders.
- Goblet: This is a very important dumbbell leg workout position. Hold one dumbbell by holding one hand of the weight with both your hands and your palm underneath to provide support to it.
- Suitcase or Hands at Sides: With one or even two dumbbells hold the weight at your sides. Get a tight hold of the handles and let your weight hang, but ensure that you engage your shoulders to keep your torso straight throughout your exercise.
7 Best Dumbbell Leg Workout
Working with a dumbbell enables you to do your movement more freely, making “multi planar exercise” way more easier to pull off. This allows you to have a more balanced workout with movements designed to mimic real life scenarios instead of having to keep both the feet down on the ground simultaneously. Let us have a look at a few powerblock dumbbell leg workouts.
The Goblet squat exercise is all about fundamentals and it is one of the best ways in which you can go heavy with a dumbbell. This will be a challenge for your core so ensure that your elbows are kept high, your shoulders are engaged, and you have your back straight. You have to ensure that you are working within your mobility. Never try to exceed that. Go deep while ensuring that you are able to keep your form strong with every repetition.
Dumbbell jump squats can be called a compound exercise that aims at your quads, hips, hamstrings, upper back, and glutes. It is one of the best dumbbell workout for legs. Grab a pair of dumbbells with your palm facing your sides. Keep your feet slightly broader. Slightly bend your knees, point your toes outwards slightly and ensure that you are maintaining a straight back. Now perform squatting movement by pushing your glutes and hips backward until the hamstrings become parallel to the floor.
Single Leg Deadlift
This is another very important dumbbell leg workout where you will have to get unilateral and concentrate on your one leg at a time to make your glutes and hamstrings work. In place of licking back with the leg that is not working, and making the exercise an art of balance, only lift your foot from the floor and then float it as you move. And also ensure that your movements are within your mobility range. You should only be lowering till where you feel that your hamstrings are getting t6o to tighten. Do not worry about how low your torso reaches.
In the reverse lunge, kick your lunge in reverse, that can be a lower impact preference for your front knee than your forward variation. Hold your dumbbells in any position you want to and ensure that the load can be handled by you without you bending at the torso or slamming your knee on the ground.
This side to side lateral lunge will allow you to break out from the sagittal plane that puts you in the frontal plane. Try this leg workout at home by holding your dumbbell in a goblet position. While your torso can slightly lean forward as you come into position, try to engage your core from the weight from bringing you down towards the ground too much.
If you wish for muscular, prominent, and well defined legs then calf training is a must. It is a very important dumbbell leg workout. The first thing people notice in your legs is the calf muscles. Grab a pair of dumbbells and keep them by your side. Stand with your feet placed, your shoulder width apart, and slightly bend your knees. Choose a slightly upwards platform for this exercise such as a barbell plate or a wooden plank. Keep your toes on the platform. Ensure that your heels are on the ground. Raise your heel off the floor while exhaling, squeeze your calf at the top of your exercise.
This dumbbell leg workout circuit helps in developing functional movements such as stepping on or climbing the stairs or an elevated platform. It is an exercise designed to develop your quads and your glutens. This exercise also works the muscles of your inner thighs, calves, hamstrings, lower backs, and abdominal muscles. Grab a pair of dumbbells and keep them on your side. Stand with your shoulder width apart, feet placed, and bend your knees slightly. Put your left foot on an elevated platform that will allow your right calf muscles and your right hamstring to form a 90 degree angle. Once your right foot is planted firmly on the elevated platform, step your left foot on that elevated platform. At this time your position should be that of an upright one.
A dumbbell leg workout allows your legs to get stronger and helps you bring them in shape. There are various postures and exercises with dumbbells and the best thing is that you will not need a gym for that. You can easily do these exercises at home. All you will need is a pair of dumbbells and you are ready to get a fit and strong body at home performing these dumbbell leg exercises.