Dumbbell Leg Workout – Top 6 Exercises
We reiterate that the best exercise for the leg muscles is definitely the barbell squat, and this has been repeatedly tested. However, there are situations when people do not have the possibility to attend a gym. Someone does not have enough time, others don’t have enough money, etc. Fortunately, to train the leg muscles, it is not necessary to exercise with barbells. After all, except squats with the bar, there are other effective leg exercises, such as squats with dumbbells and lunges with dumbbells. In addition, these exercises are much less traumatic, both for the back and for the knee joints, especially since there are no spare elements for the human body. So you have to rely on your own resources and use them without wasting it.
Dumbbell Squats. Stand straight, holding dumbbells in the lowered hands so that the palms are facing inwards. The legs should be located on the width of the shoulders, the rear should be straight or slightly bent. It is desirable to immediately spot a certain point in space, just above the eye level, and look at it during the exercise. By the way, this simple trick helps you to keep your back in a better position. Then you can start squatting. On the inhalation slowly bend your knees and, continuing to hold your back, take the pelvis back, as if you sit down on an imaginary chair. On an exhalation, rise up straightening our legs and returning to the starting position. Squatting can be done quickly, but it also can be performed slowly. The main thing is not to overdo it and do not jerk to minimize the risk of injury. Squats with dumbbells is a powerful exercise, but it should be done correctly. The main load should go on the heels, not on the toes, that is, the bodyweight should be projected on the heels. You do not want to have severe knee problems and sports arthritis instead of powerful leg muscles, don’t you?
Lunges with Dumbbells. Your initial position is as follows: the legs are slightly apart, the dumbbells are in the lowered hands, palms are facing inwards. Inhale and make an extended breakthrough with the torso held straight, the rear should be straight or slightly bent. When the hip is about forward, it takes a horizontal position. With a powerful vigorous movement and exhalation, return it to its starting position. Doing lunges with dumbbells, you may not step every time, instead of this you may perform the exercise at one place holding one leg in front of the other, lowering and raising the body. Then change the leg. The negative stage, as on account of squats, ought to be performed gradually. The legs shouldn't get on an equivalent line to take care of the balance better. The front leg should rest on the whole foot; the rear leg should get on the toes. Your position should be stable, both in the negative and in the positive phase of the exercise. In this way, most of the weight should be projected onto the front working leg.
Standing Calf Raises. This no-machine exercise load calf muscles, biceps femoris, and quadriceps. Stand straight, keeping two dumbbells in lowered arms. Toes and the forward portion of the feet ought to be situated on a raised stage, for instance, a wooden bar 5 centimeters high (or a basic box). The heels should be on the floor or in the air. Slowly rise on the toes using the strength of the muscles of the shins. At the utmost top position, stay for 3 seconds and slowly lower down.
You might be interested in top tricep exercises.
Kettlebell Leg Workout Exercises
1. Kettlebell Deadlift. Starting position: make sure your feet are almost together. The knees ought to be somewhat twisted, while the back is flawlessly straight. Take the weight and keep it in the lowered arms. Your eyes should look straight. Begin to fall, taking your hips back. The kettlebell must not touch the floor. Come back to the beginning position at that point rehash the activity. Please note that during the whole exercise, the back should be straight. Do not round it. Do 3-4 sets of 15-20 repetitions. The rest between sets should be about one minute.
2. Kettlebell One Leg Deadlift. Stand straight, with legs marginally smaller than the shoulders width. Bend the left leg within the knee and take it a touchback. Backbend slightly, but keep straight. The right hand should be on the side, and the left hand should be with the kettlebell. Begin to lower your back with your left arm (straight arm) and pull the pelvis back. Do not round your back and do not bend it in the lower back, keep it flat. The weight should not touch the floor. The distance between the floor and the weight at the endpoint is to be 8-10 inches. Come back to the beginning position and rehash the activity. Do 3-4 sets of 15-20 repetitions. The rest should be one minute.
3. Kettlebell Sumo Deadlift. Starting position is as follows: the feet are wider than the shoulders, the back is straight. Hold the weight by the lowered hands in front of you. Begin to lower, pulling the pelvis back until the hips are parallel to the floor. Make sure that there is a deflection in the lower back, and the knees move smoothly in the direction of the toe. Focus on the heels. Once you have reached the endpoint, slowly go back. Do 3-4 sets of 15-20 repetitions. The rest should be one minute.
4. Kettlebell Lunges. Stand up straight. The feet should be parallel to every other and slightly wider than the shoulders width. Make a breakthrough in order that the knee ahead of the standing leg is above the foot (preferably above the heel). Both legs should form a 90-degree angle at the bend. The knee of the rear leg shouldn't touch the ground. Return to the starting position. Pay attention that when lifting to the starting position, it's necessary to shift the load to the front standing heel. Then do an equivalent movement with the opposite leg. Do 3-4 sets of 16-20 repetitions. The rest should be no more than one minute.
5. The single-leg dumbbell straight-leg deadlift is a full-body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Performing the exercise on one leg also ensures muscular balance on each side of the body while actively engaging the core.
You can play out these activities whether or not you are a male or a female.
2. Kettlebell One Leg Deadlift. Stand straight, with legs marginally smaller than the shoulders width. Bend the left leg within the knee and take it a touchback. Backbend slightly, but keep straight. The right hand should be on the side, and the left hand should be with the kettlebell. Begin to lower your back with your left arm (straight arm) and pull the pelvis back. Do not round your back and do not bend it in the lower back, keep it flat. The weight should not touch the floor. The distance between the floor and the weight at the endpoint is to be 8-10 inches. Come back to the beginning position and rehash the activity. Do 3-4 sets of 15-20 repetitions. The rest should be one minute.
3. Kettlebell Sumo Deadlift. Starting position is as follows: the feet are wider than the shoulders, the back is straight. Hold the weight by the lowered hands in front of you. Begin to lower, pulling the pelvis back until the hips are parallel to the floor. Make sure that there is a deflection in the lower back, and the knees move smoothly in the direction of the toe. Focus on the heels. Once you have reached the endpoint, slowly go back. Do 3-4 sets of 15-20 repetitions. The rest should be one minute.
4. Kettlebell Lunges. Stand up straight. The feet should be parallel to every other and slightly wider than the shoulders width. Make a breakthrough in order that the knee ahead of the standing leg is above the foot (preferably above the heel). Both legs should form a 90-degree angle at the bend. The knee of the rear leg shouldn't touch the ground. Return to the starting position. Pay attention that when lifting to the starting position, it's necessary to shift the load to the front standing heel. Then do an equivalent movement with the opposite leg. Do 3-4 sets of 16-20 repetitions. The rest should be no more than one minute.
5. The single-leg dumbbell straight-leg deadlift is a full-body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Performing the exercise on one leg also ensures muscular balance on each side of the body while actively engaging the core.
You can play out these activities whether or not you are a male or a female.
Example of Good Leg Workout Routine
You can try the following leg workout routine for weight gain:
- Dumbbell Squats. 4 sets, 4-6 reps.
- Kettlebell Deadlift. 4 sets, 4-6 reps.
- Kettlebell Sumo Deadlift. 4 sets, 8-12 reps.
- Dumbbell Rear Lunge. 4 sets, 15 reps.
- straight-leg deadlift. 4sets, 12-10-8-8 reps.
- Standing Calf Raises. 4 sets, 20 reps.
Best For Weight Gain:
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