If you’re looking to sculpt some seriously sexy legs, a dumbbell leg workout is a great place to start. This type of workout focuses on targeting all the muscles in your lower half, including the glutes, hamstrings, and quads. And since dumbbells are such versatile pieces of equipment, they can easily be incorporated into dumbbell leg workouts.
Before getting started, here are some dumbbell leg workout tips to keep in mind:
– Ensure that you’re warmed up before starting your dumbbell leg workout. This means performing a five-minute cardio warm-up on the treadmill or on an exercise bike or doing some light dumbbell lunges or dumbbell squats to get your muscles ready for action.
– Start with lighter dumbbells and work your way up to heavier weights as you get stronger. This will help you avoid any potential injuries.
– Aim to complete three rounds of the dumbbell leg workout routine, doing 12-15 reps per exercise. Take a 60-second break between each set.
– When dumbbell lunges are too difficult to perform on your own, try dumbbell squats instead. Keep your feet together as you lower into a squat then, as you stand back up, step forward with one leg and sink back down into a deep squat with the other leg. Alternate legs each time you do a dumbbell squat.
Now that you’re armed with the basics, let’s get started with the dumbbell leg workout!
– Start with a pair of dumbbells by your sides, with your palms facing each other.
– Step forward with one leg, lowering your body until your front thigh is parallel to the ground and your back knee is just an inch or so off the floor.
– As you press into the front foot to return to standing, push off with the back foot and bring it forward, planting it next to (not directly in front of) your front foot.
– Repeat on the same leg for one rep before alternating legs on the dumbbell lunge for 12-15 reps.
– Hold dumbbells at arm’s length in front of your hips, with your palms facing each other.
– Stand with feet hip-width apart and knees slightly bent – this is your starting position.
– Keeping your chest up and core engaged, push your hips back and slowly lower your body into a squat – dumbbells should go toward the floor.
– Pause, then push yourself back to the starting position as quickly as you can.
– Repeat for 12-15 reps before placing dumbbells on the ground between sets.
Dumbbell Stiff-Legged Deadlift
– Start with dumbbells at your sides, legs slightly bent, and palms facing your thighs.
– Hinge at the hips and slowly lower the dumbbells down your legs, keeping them as close to your shins as possible.
– When you reach the bottom of the movement, your hamstrings should be parallel to the ground and your back should be completely straight.
Keep the dumbbells as close to your legs as you can, push into the ground, and return to standing, squeezing your glutes at the top of the movement.