There is nothing quite like a solid dumbbell leg workout. While hefty barbells are beneficial to your lower body, you should never undervalue the strength of two weights. There is a number of squats, deadlifts, and lunges possibilities to select from — and we wanted to provide you with a list of some of our favorites that will target your glutes, hamstrings, and quads. The following is not a leg-day workout. Choose a handful of these dumbbell quad exercises and include them in your sweat session instead. Plus, here’s how to figure out which weight is appropriate for you. Let’s get this started!
Table of Contents
Goblet squats emphasize the quadriceps, glutes, upper back, and core muscles. If you’ve never done squats before, this variant is a nice thing to start. Because goblet squats put the strain on your core in front of your body rather than behind it, they’re quite comfortable for your back.
The Bulgarian split squat will put your quadriceps, hamstrings, and glutes to the test by severely taxing them. Single-leg training is beneficial for balance, coordination, and muscle growth.
Raise your shoulders above a higher point (with your hips hanging off the front), place your feet firmly on the floor, and grasp a dumbbell in each hand. Begin the move by lowering your hips toward the floor, then push up through your heels and squeeze your glutes at the top of the movement. Activate your core to keep your back straight throughout the entire exercise.
Sumo squats with a dumbbell focus on your glutes, hamstrings, and inner quadriceps. They’re extremely efficient in terms of calorie expenditure and mobility, flexibility, balance, and stability improvement. This type of leg workout is an expert Jack of all trades when it comes to legs.
The calf raise is a wonderful exercise for strengthening your calf and lower-leg muscles. It’s easy to guess which muscles this activity targets. If you don’t have access to an exercise step or a suitable surface at home, calf raises may also be done with your feet on the ground.
Stand with one foot on the floor, your knee slightly bent, and a dumbbell in the opposite hand. Square your hips to the mat while hinging at the waist (keeping your back flat) and lowering the weight to the ground while floating your other leg backward.
Dumbbell lunges target the muscles of your glutes, hamstrings, hips, calves, and quads. They also activate your abdominal muscles and lower back since they aid in the body’s stability throughout the motion.
The reverse lunge is a great exercise for your quadriceps, hamstrings, and glutes while placing less strain on your knee joints than a regular lunge. It also requires balance and coordination.
Raise your arms over your head and bend your knees to descend into a squat until your thighs are parallel to the floor, keeping your chest proud and looking forward. Extend your arms straight up overhead and push up through your heels. Repeat the process with your hands returning to their original position on your shoulders.
To know more about hamstring dumbbell exercises you can do at home click here.
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