DUMBBELL LEG WORKOUT !!!

When it comes to leg workout we obviously think of barbell rods and  machines. What we always overlook is the use of dumbbells for leg workout!To build serious serious mass and strength , heavy lifts are crucial and it becomes hard to do that with anything other than barbell,machines and trap bars.However if we are focusing on adding more volume to the training or strengthening imbalances and better muscle development of the legs, dumbbells are an excellent tool!Now for home workouts also , this is a great way of shredding the stubborn fat stored in legs and get in shape! No equipment needed, what you need is a pair of dumbbells of appropriate weight and there you go!

In this article we will understand the importance of dumbbells in our workouts, benefits of training legs with dumbbells, how these dumbbell leg workout will help us lose weight, top exercises for legs with dumbbells and how to do them.

 

IMPORTANCE OF DUMBBELLS IN OUR WORKOUTS!!!

By regular contraction and expansion of muscles, dumbbells repair the damaged muscles and increase their size.Not only this but your metabolism also gets boosted by performing dumbbell workouts due to muscles being able to stock up more glycogen leading to an increase in muscle size.

 

The barbell is best for those who are looking for major strength gains, while dumbbells are more optimal for strength training beginners, people who want to reduce their risk of injury and for home  those looking for  home workouts.

BENEFITS OF TRAINING LEGS WITH DUMBBELLS!!!

When it comes to training our lower body we fully shift our attention to barbells and machines and overlook the dumbbells!This should not be the case if you want to strengthen the overall muscles..moreover the benefits of exercising with dumbbells are so underrated…let’s have a look on this :

1. Strength imbalances and balance: Training with dumbbells or with one dumbbell strengthens imbalances between sides , if any , which is not possible with machines and barbells where sometimes one side can take over the other creating strength and muscle imbalances.
2. Easier to use: Dumbbells are most safer and easier to use. sometimes when the energy is low at the end of an workout but you want to add more volume to your leg workout,dumbbells are the best!Just pick them and go ahead!
3. More freedom of movement: Barbells and machines tends to lock you in a certain range of motion,but this is not the case with dumbbells.You can play with many variables like load position and body position when it comes to dumbbells.For example you can place the load to your sides, between your legs, or up near your chest.This definitely alters the stimulus of the leg muscles, leading to great development!
4. Easier in learning:Attempting new exercises for a beginner is always good with a dumbbell rather than a barbell.For example, front squats are good with dumbbells but it becomes hard when you try to do it with barbells in the initial days.Here front squat is used as an example, but this applies to almost every exercise.
5. More Volume:Without much strain and sprain on your spine or joints, dumbbells allows you to increase the volume.For example after doing barbell squats, you can continue with dumbbell lunges or goblet squat to give your quads extra volume that they need to grow.

 

 

HOW WILL IT HELP TO LOSE WEIGHT?

Losing weight definitely doesn’t mean doing cardio every single day!It makes you exhausted mentally and physically.It becomes very hard to continue and thus we lose hope, interest and become depressed.A good quality diet with nutritious food and workouts including strength training and cardio gives the desired result.These dumbbell leg workouts are beneficial for those who are trying to lose weight and also for those who want to build muscles.Doing these exercises at home is very easy and convenient and thus helps in promoting fat loss and so weight loss!!!

 

 

TOP EXERCISES WITH DUMBBELLS:

DUMBBELL GOBLET SQUAT: This is the most well known and famous dumbbell leg workout that targets the quadriceps muscles.Goblet squat is a great option for nailing squat form, improving hip mobility and improving your anterior core strength.With the load/weight being front loaded it encourages your torso to stay upright allowing you to squat better and deeper.The hip mobility also benefits with the barbell squat and deadlifts.It is a great quad focused movement and every one must include this particular exercise on leg day!

 

TARGET MUSCLES: QUADRICEPS

 

 HOW TO DO IT?

• Stand with feet shoulder distance apart and toes pointing outwards.Hold the dumbbell in goblet style
• With chest up and shoulders down and squat between your knees until your elbows are almost touching the inside of your knees.
• Hold for few seconds and then drive your feet through the floor, stand straight up and finish by squeezing your glutes.
• Breathe in and go down , up and breathe out.
• Reset and repeat for reps.

 

BEST REP RANGE: 8-15

DUMBBELL ROMANIAN DEADLIFT:It is similar to the barbell version but with less weights and more options for holding the dumbbells.By shifting the dumbbell position , you can hit the targeted muscles differently.It is a great option if you don’t find barbell around you or if you are looking for some variety.

 

                                                                 DUMBBELL ROMANIAN DEADLIFTS….

TARGET MUSCLES: HAMSTRINGS & GLUTES

HOW TO DO IT?

• Stand upright with feet hip distance apart and toes pointed forward and grip one dumbbell each in front of your quads.
• With your knees slightly bend, keep your chest up and shoulders down, hinge until the dumbbells are below your knees.
• Hold for few seconds, engage the hamstrings and glutes to hinge back to a standing position.
• Breathe in while going down and breathe out when you come up.
• Reset and repeat for reps.

 

BEST REP RANGE: 10-15

BULGARIAN SPLIT SQUATS WITH DUMBBELLS:This exrecise strengthens the imbalances between legs which helps building the quads.Being quad dominant this workout improves leg drive when squatting up from the ‘hole’.If you are serious about deadlifts and squatting more weight or if you want better thigh and glute development , this is THE exercise!

 

 

TARGET MUSCLES: QUADS, ADDUCTORS AND GLUTES

HOW TO DO IT?

• With the help of a bench, come in bulgarian split squat position.
• Hold one or two dumbbells in your preffered position and keep your chest up and shoulders down.
• Get into half kneeling position ankle in line with the knee and knee in line with the hip.
• Push your front foot to return and staand up straight.
• Slowly lower to the half kneeling position again and repeat.

 

BEST REP RANGE: 8-15

DUMBBELL FRONT SQUATS:In this workout, we have to hold the dumbbells in the front rack position by the shoulders.Since the dumbbells are held anteriorly,there is an increased demand on the upper back,quadriceps and core.It basically just mimics the barbell front squats.The vastus medialis, one of the four quad muscles are engaged more during dumbbell front squat too!

 

 

TARGET MUSCLES: QUADS, UPPER BACK, GLUTES

HOW TO DO IT?

• Curl the dumbbells to the front rack position and keep your chest up and shoulders down.
• Take the preferred squat position.
• Lower into a squat keeping the spine neutral while minimising the forward lean of the torso.
• keep the elbows up.
• After reaching the squat depth ,squat back to starting position.
• Breathe in and go down and breathe out as you come up.
• Reset and Repeat.

 

BEST REP RANGE: 8-12

DUMBBELL WEIGHTED STEP UP: It is one of the easiest single leg exercises to do but it is not as easy as it looks!To balance challenge and large range of motion hits the glutes and quads.To progress or regress simply make the box higher or lower.It involves explosive leg power which helps you to jump higher and run faster!

 

 

TARGET MUSCLES: GLUTES AND QUADS

HOW TO DO IT?

• Stand facing a box around or above knee height holding one or two dumbbells at arm length.
• Put your foot on elevated surface, step up and make sure you have a proper solid footing.
• Push through your front foot until your knee is fully extended and both legs are together.
• Slowly step down to the floor with the non working leg.
• Reset and Repeat.
• Do all the reps on one side first and then switch.
• Breathe in as you step up and release as you come up.

 

 

BEST REP RANGE: 6-15

DUMBBELL JUMP SQUATS: A fantastic exercise to build the lower body strength and power but only when you choose the right weight!The goal with jump squats is not strength but power and quickness, so choose the weight accordingly!It is generally safer than barbell squats as your spine is not directly loaded!

 

 

TARGET MUSCLE: QUADS,GLUTES& HAMSTRINGS

HOW TO DO IT?

• Hold each dumbbells on one hand at the sides.
• Squat down with chest up and shoulders down.
• Jump fierecely with your feet leaving the ground and then softly from toe to heel standing straight up.
• Lower back into squat and repeat for reps.
• Breathe in while jumping up and breathe out while coming down to squat position.

BEST REP RANGE: 8-15