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8 Killer Leg Workouts With Dumbbells For Men & Women

Madhura Mohan

Posted on August 28 2023

L

egs are the pillars of your body and working some of the largest muscles of your body should be a top priority for maintenance of overall physique and health. Leg workouts allow you to focus on muscle groups that get underworked and neglected during your daily life. Strengthening leg muscles can help you to prevent imbalances, and improve your endurance.

The legs are typically divided into two sections: the upper leg (above the knee) and the lower leg (below the knee), which together make up some of the largest muscles in the body. The hip flexors, quadriceps, and hamstrings, which line the femur, are the primary muscles of the upper leg. The gastrocnemius, tibialis anterior, and soleus, which move the ankle and foot, are the primary muscles of the lower leg.

Also Read: 6 Best Leg Workouts For Women


Your muscles will benefit from strength training if you want to perform a variety of daily tasks better, such as getting out of and back into a chair, picking something up off the floor, and climbing stairs.

In this blog post, we’ll discuss some of the top leg exercises you can do in the convenience of your own home with a set of dumbbells.

Start with a warm-up, perform each exercise with proper form, and cool down afterwards. Choose the dumbbell weight that’s going to challenge your muscles but not make it impossible for you to perform. Perform each exercise mentioned below for 3 sets of 10 reps.

 

GOBLET SQUAT

 goblet squat

1. Stand with your feet slightly wider than shoulder-width apart. Position a dumbbell vertically against your chest, right under your chin, using both hands to grasp the top portion of the weight.

2. Tighten your abs, keep your back flat, hold the dumbbell in contact with your body and squeeze the shoulder blades together.

3. Push your hips back, drive your knees out and descend down to lower yourself into a squat.

4. When you lower your body, ensure your thighs are parallel to the ground and you maintain a natural arch in the back.

5. Pause for 30 seconds.

6. Keeping your abs braced, drive your feet through the ground as you rise back to stand up to the starting position.


Also Read:
6 Best Hamstring Exercises For Lower Body Strength

 

LEG DUMBBELL DEADLIFT

leg dumbbell deadlifts

1. Stand up straight with a slight bend in your knees holding a pair of dumbbells (in front of your thighs) with an overhand grip.

2. Your feet should be shoulder-width apart.

3. Hinge at the hips while you slowly lower your body by bending forward, keeping your back straight and your knees slightly bent during the movement.

4. Focus on the stretch in your hamstring and continue to lower the dumbbells towards your ankles. Pause for 30 seconds.

5. When you feel tension in your hamstrings, push through your heels, using your glutes and hamstrings to return to the starting position.

6. Dumbbells should remain intact with legs. Repeat.

 

Also Read: 7 Exercises To Improve Your Posture

 

DUMBBELL SUMO SQUAT

dumbbell sumo squat

1. Stand straight up with a tight core and a flat back, positioning your feet shoulder-width apart.

2. Hold a heavy dumbbell at the base with both hands.

3. Look straight, bend your knees while driving your hips backwards (your knees should be following your toes while you squat down in a wide stance.

4. Your thighs should be parallel to the floor.

5. Pause for a second.

6. Drive your hips backwards. Press with the heel of your feet to return to the starting position.

 

Also Read: Top 10 Knee Strengthening Exercises

 

DUMBBELL STEP UPS

 dumbbell stepups

1. Stand in front of a bench with your hands at the sides, holding a pair of dumbbells at your sides by arm’s length.

2. Place your right leg on the bench with your knee bent at 90 degrees.

3. Keeping your chest, and back straight, and core held tight, press through your right heel and step up , lifting yourself onto the bench, ending with both feet on the box.

4. Pause for a second, step back down with your right leg and carefully return back to the starting position before switching legs.

5. Repeat.

 

Also Read: 9 Foot Exercises For Strengthening & Flexibility

 

DUMBBELL SIDE LUNGES

 dumbbell side lunges

1. Begin by standing with dumbbells in each hand at your sides (with arms extended close to your torso).

2. Take a long step forward with your left leg and lower your body into a lunge position. Keep your abs pulled in and back straight. Make sure your knees don’t extend your toes.

3. Pause for few seconds and return to the starting position by stepping your left foot inwards to return to the starting position.

4. Repeat by placing your right leg in front.

5. Continue this alternating movement between the left leg and right leg for the specified number of repetitions.


Also Read: The Best Cardio Exercises You Can Try At Home

 

DUMBBELL WEIGHTED LEG PULL-INS

dumbbell weighted pullins

1. Sit comfortably on the edge of a flat bench, using your hand grip for support.

2. Extend your legs fully (they should be parallel to the ground) and hold a dumbbell between your feet. Lean you torso backward and use your abs to stabilize yourself.

3. Using foot-eye coordination, pin your feet underneath the top plate of the standing dumbbell.

4. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process.

5. Hold your knees close to your chest for a second.

6. Extend your legs back towards the floor to the starting position.

Also Read: 10 Minute Wall Workout To Tone Your Arms, Shoulders & Legs

 

DUMBBELL SQUAT THRUSTER

dumbbell squat thruster

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with arms raised over your shoulders.

2. Squat down keeping your back flat, chest lifted and your knees over your toes, dumbbells held right above your shoulders with both the hands. Make sure as you squat, your hips are driving back and weight is in your heels.

3. Push through your heels to thrust up to standing and press the dumbbells overhead extending your arms long.

4. Lower back to the starting position and repeat.

 

Also Read: Stair Workouts – Combine Cardio & Strength Training

 

STANDING DUMBBELL CALF RAISES

 standing dumbbell calf raises

1. Stand tall holding a dumbbell with each hand at your sides.

2. Place the balls of your feet toes on a sturdy platform that is around 2-3 inches tall.

3. With toes pointing out straight, raise your heels off the floor as high as you can.

4. Hold the top contracted position for few seconds.

5. Slowly lower your heels back to the starting position to complete the repetition…

 

Also Read: Stretching Exercises For Improved Flexibility

                                                                                

For strong, well-defined legs, you don't need a fully stocked gym...

 

You can achieve remarkable results with a pair of dumbbells if you're dedicated to consistency...

 

Also Read: Microworkouts- The Flexible Way Of Exercising

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