Your email address will not be published. Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. No equipment required! your thighs lie on the table until the edge of the table, so that the knees are still moveable. Everyone can develop their own calves to the best extent possible. Believe it or not, bodyweight workouts are considered a great answer to the question: how can I train my legs with dumbbells? Hey, listen, if you don’t like the leg workout we gave you above, worry not. See our Privacy Policy for details. Execution: Grab a dumbbell and stand with your feet slightly wider than shoulder-width; Hold the dumbbell with both hands in front of you; Bend over and squat slightly, to get the dumbbell between your legs and right below the butt; Come back up, … Step 1- Sit down on a bench, with your back straight and clamp a dumbbell between your feet, make sure that your legs form a 90-degree angle between the lower and upper leg. This single-joint move is typically performed on a leg extension machine, but if you train at home you can easily modify by using a dumbbell. MHP athletes Yeshaira Robles and Dana Mauro show you how to shape your lower body at home. Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause. Leg extensions can be harmful to your knees. You can even do this dumbbell leg workout at home if you’re stuck there or don’t prefer going to the gym. If you find it hard to use extra weight, do bodyweight at first. But for multiple reasons, the standing leg extension is the better option. Remember to pick exercises which you can do and improve your technique upon.">. What’s a good dumbbell leg workout at home without some advanced movements? Fry one leg at a time with this challenging lunge variation as part of your plyometric workout or as a finisher on leg day. Adding or removing resistance from the sissy squat is not so easy. Not only will the box jump make your legs look better, but it will also improve your strength and explosiveness. Broscience is an independent website. Alternate feet after your set. The standing leg extension is more easily loaded, which means it's easier to make the exercise lighter or heavier. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. Once you’ve completed the circuit, rest for 2 minutes and begin again. Furthermore, try to realize the principle of progressive overload, to the biggest extent possible, meaning, increase the working weight/sets/reps, etc. The key muscles you’ll use in a leg extension are, of course, the quadriceps.They extend the knee, but they’re also essential for movement in the hips. You can do them with just a barbell and some racks. Granting a big range of motion, this exercise will demolish your posterior chain and is a good exercise to practise if you can’t get the hang of one-sided db deadlifts. Keeping the left leg stationary, step out at an angle that places the foot 18"-24" wider than shoulder width (depending upon leg length) through an exaggerated range of motion with the right leg. Dumbbell-Based Leg Exercises. Tisho is a Sports academy-certified online and personal trainer, who has worked with dozens of people on their journey to a healthier mind and body. Thank you for signing up. Optimize your equilibrium with these progressive single-leg challenges. Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Do you have a Transformation Story? Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. This steel exercise bench includes padded leg rests for ab and dumbbell work. MHP athletes Yeshaira Robles and Dana Mauro show you how to target your chest at home. Stand up and hold one dumbbell with both hands in front of your thighs. How Much Money Do Bodybuilders make for winning competitions? Yes, the classic sissy squat is a leg extension where the hips are extended. If you put in the work and rest no more than 15 seconds between leg exercise, you’ll soon notice the soreness in those legs. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Do three circuits total. Your email address will not be published. Step 2- Using your quadriceps, extend your legs to the maximum as you exhale. If you are looking to develop more stability and balance overall, the front to back DB lunge is a great pick to add in your routine! MHP athletes Yeshaira Robles and Dana Mauro show you how to tighten your triceps at home. If you’re stiff in the shoulder area and need more lower body development as well, the overhead DB squat is a good pick. Nevertheless, this is a perfect overall exercise to include in your dumbbell leg workout at home, as it also engages the shoulders, lower back and legs. Dumbbells are arguably some of the most versatile pieces of exercise equipment, allowing you to focus on a toning and building muscle in a variety of different areas throughout your body. Leg extensions are a great exercise for targeting the quadriceps. You often hear that calves are something you either have or you don’t, but that is not an excuse to skip training them! One of the most important things to include in your dumbbell leg workout for muscle routine, is a uni-lateral movement. The romanian deadlift makes for an amazing addition to a dumbbell leg workout for men and women. Ensure that the rest of the body remains stationary seated. Browse through the various dumbbell exercises for the leg muscles below: Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated One Legged Toe Raise […] Furthermore, this is the perfect exercise for a dumbbell leg workout at home. The rectus femoris is a muscle in the quadriceps that also flexes the hip – making it a bit more complicated than just moving your knee. What is the Best Upper Chest Workout for Mass? Read next – 10 Bodybuilding breakfast ideas for growth! This exercise can be included as an auxiliary movement and can also be done with a barbell once you advance. clamp a dumbbell between your feet. Get fact-checked bodybuilding news and muscle building information from a reliable source. This exercise will highly engage the quadriceps, hamstrings and glutes. Make sure that only the calf muscles are exercising. This exercise allows us to work on both the front and the back plane, assuring that no fiber will be left unactivated. Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. Doing movements on a single side will help you even out any functional and visual disbalances. Your page for more fitness, strength and endurance! Dumbbell Leg Extension Step 1- Sit down on a bench, with your back straight and clamp a dumbbell between your feet, make sure that your legs form a 90-degree angle between the lower and upper leg. Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other. Well, this workout will target every single muscle of your lower body, not just the quadriceps! Attack your lower legs with a routine that's sure to get them growing. It’s easy! Assume a shoulder-width stance. Changing the center of tension, this movement is the perfect spine-protecting, lower body-blasting choice. 1. Remember that a complete lower body is only possible with proper development of all muscle groups: This first exercise is a more explosive movement, meaning that you will properly activate the muscle fibers in your entire lower body.