Your legs should be wide enough to swing a single dumbbell through. Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). To do a sumo squat: These types of squats are a good variation of the typical air squat. Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. Complete 3 sets of 6 repetitions on each leg. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. Complete 3 sets of 6 repetitions on each side. Make sure that you are paying attention and stepping straight backward. In this exercise, it’s easy to lose focus and get off-balance. The routine will … Training using external resistance is an ideal way to build up strength and ability while at the same time changing your body shape (actually, resistance training has a lot of benefits outside of looks too!). Dumbbell Leg Workout for Beginners. These can be done in just a few feet of space in any part of the house. That said, for your next legs-training day I am going to challenge you to leave the barbells alone and shy away from all of those fancy machines. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. Then steadily lower the dumbbells back to shoulder position. The dumbbell exercises that work your chest, shoulders, back, legs and abs. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. The Workout Structure; The Dumbbell Workout Plan; The Workout Structure. Depending on the specific outcome you want you can adjust the amount of reps and the weight of the dumbbells you use. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, and perhaps stiff-legged deadlifts. In my very first novice regular, I attempted to make you comfortable with utilizing machines. Keeping your chest upright and eyes forward, squat down until the dumbbell reaches the floor. Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in your hamstrings. Start by holding one dumbbell in each hand next to the shoulder. Working out from the comfort of your home is a great alternative, but some people don’t consider this because they don’t have the equipment or a personal trainer. The workout targets all of the major muscle groups and uses one exercise per muscle group. Rest at least 4-5 training days after this workout before having another leg day. Stand with the legs shoulder-width apart the knees only slightly bent. Hold the center of the dumbbell with both your hands and sway it back between your legs. Remember to push your knees out and keep the chest upright. The differences are: You’ll be performing the same movements as you would with a barbell, but with dumbbells; You’ll be doing higher reps, which is awesome for growth in your quads ; Below are some notes about the workout before you get started: Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Stand with your feet should-width apart and core tight as you would with an air squat. This is easy and simple for any beginner level person. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. In … Dumbbells are not just for biceps curls, this total body workout will teach you some beginning dumbbell technique. Don't train to failure, and stop each set when your form starts to deteriorate. Stand with one dumbbell in each hand hanging along the sides of your body. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Specifically designed to include some of the 10 best legs exercises for beginners, it has all the necessary building blocks to get you learning proper lifting form, honing better balance, and building strength both unilaterally (single leg) as well as through your entire posterior chain (e.g. When it comes to smashing calves you will probably visit the seated and standing calf machine, and maybe even throw in some calf presses. The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com This work out targets the back muscles, calves, hamstrings, and the upper trapezius. Dumbbell squats are going to cause your arms to fatigue as well as your legs. If you would love to leg exercise at home, you can try several workouts. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel Keep your elbows tucked in at your sides, and your feet should-width apart. Alternatively, you can hold one lighter dumbbell in each hand. Hold a dumbbell in each hand at your sides and the palms facing towards your body. This article will provide you with ideas of 10 dumbbell leg workouts that can be performed at home using only a set of dumbbells. If you're a beginner and extremely out of shape, I would suggest keeping the weights down to 5 pounds or less. With the right plan and the right discipline, you can get seriously shredded in just 28 days. 30-Minute Dumbbell Strength Workout For Beginners Sculpt Your Arms, Back, Butt, and Legs With This 30-Minute Beginner Total-Body Workout November 12, 2020 by Tamara Pridgett They are also easier on your back and knees because you don’t have to squat quite as far down. It will also be harder to maintain an upright chest. This routine earned the actor the body of a Greek god. Grab a set of weights and cycle through these 10 dumbbell leg workout moves to up the ante on your at-home lower body workouts. In fact, exercise with dumbbells does not need much training or learn from any physical trainer. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. The good news is that you don’t need much equipment to get an effective workout. We all know that regular exercise is important for our overall health and our physical appearance, but many of us find excuses to avoid gyms. Maintain focus and do not allow your center to twist. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. The movement is a combination of a dumbbell front squat, and a push press. Make sure that you’re able to keep your abs tight and the chest upright; avoid folding down towards the weight. As you hit a full standing position, push your arms straight into a push press until your dumbbells are completely overhead with full arm extension. your lower back, glutes, hamstrings, and calves). If you do not … You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. Make sure you stretch before any workout! In fact, all that you need is a set of dumbbells. You may want to do the first set of lateral lunges without any weight before adding in the dumbbells. Use wrist wraps to secure your grip so that you can better focus on your thighs throughout the set. On each of the three sets change the angle of your feet (one set straight; one set turned slightly inward; one set turned slightly outward). The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com Let's go. Jump to the right section below. We are participants in the Amazon Services LLC Associates Program. Plant your feet flat on the floor with the legs separated about shoulder-width apart. We’ll hit some different muscle fibres (type 1) than earlier in the workout with the heavier, lower rep exercises (type 2) for a complete leg workout. Top Leg Exercises with Dumbbells and barbells. If the goal is to burn more fat, then it is recommended to do more reps in each set and use lighter weights. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for middle age men. Alternate the foot placement and do three sets of 10 repetitions for each foot. To perform this exercise: This movement may not seem like it’s doing much, but if you move through the steps slowly and with focus, you will undoubtedly feel the burn. Sumo squats place more emphasis on the inner thighs than the traditional squat. Make sure you’re maintaining position by keeping your knee in a center-line or pushing slightly outward. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, … Dumbbells are inexpensive workout tools that can be used to achieve these goals. Don’t let the knees fall inward during the squat, or the back arch during the push press. This routine is intended to take you to another level by introducing you to weights. Here are 10 very simple dumbbells workout at home for beginners that can provide you a healthy, full body work-out base to start from on your journey to RIPPEDNESS. As a general rule, you can perform 3 sets of the exercises with 10 reps. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. It can also strengthen the back and spinal muscles making for a valuable lower body workout. The goblet squat can be a great alternative to squatting with a bar on your back, especially for beginners to learn the squat technique properly. Hold one dumbbell in the center of your body with both hands. You’ll really feel this movement on the outsides of your hips. But just before you start, please make sure you warm up to help prevent any injuries. The dumbbell will lower towards the floor as your leg rises up, causing your body to form a ‘T’ shape. The dumbbell lunge is a great exercise to work out your lower body. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. Take it slow and focus on balancing throughout the exercise. Stand with one dumbbell at each side and your feet shoulder-width apart. Your front knee should not surpass your front foot as you squat downward. In this case, leg exercises with dumbbells are a good solution. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. Having the weight distributed in front of you causes a different challenge, and will also give your abs a blasting. Beginner Dumbbell Workout Female. Start in the standing position, holding a dumbbell in your right hand. Hold dumbbell at sides. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Many people cannot do these correctly on the first try. Hold one dumbbell in the center of your body with both hands. Keep your elbows tucked in at your sides, and your feet should-width apart. Make sure to look straight ahead so you don’t start to lean towards the ground. Want to move fast? The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. Complete 3 sets of 10 repetitions with a moderately heavy weight. They work the large muscles in the quads, glutes, and lower back. Complete 3 sets of 8 repetitions with a comfortable weight. Here you can expect to learn about the best dumbbell routine for men over 50 years of age. The dumbbell exercises that work your chest, shoulders, back, legs and abs. Leg Workout. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. As associates we earn from qualifying purchases. Adding weight is an easy way to up the ante on type of exercise, and dumbbells allow you to do it … But, you don’t want to be working with weights that heavy when you’re first starting out anyway. The workout targets all of the major muscle groups and uses one exercise per muscle group. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Ultimate Dumbbell-only Lower-body Workout for Massive Legs, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Thrusters are a compound exercise that strengthens large muscle groups in the upper and lower body. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Carefully step back with one foot and bend into a squat until your back knee is just about to reach the floor. Stand with feet hip-width apart, and step one leg back so your knee is bent and the toe rests on a chair or stair behind you. A guide to beginners dumbbell exercises . Push back up to standing position and repeat on the other side. Lateral lunges exercise the glutes, quads, and hamstrings. Dumbbell Leg Workout: Anatomy of Leg Muscles for bodybuilding: There are basically four major muscles where you need to work on quadriceps, hamstrings, calves and glutes. Lean forward and extend your right leg straight behind you. Squat (exercises your legs) Plan your routine Now that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. You do not need to bend all the way to the floor. Stop before your front knee passes over your foot. In my very first novice regular, I attempted to make you comfortable with utilizing machines. Start with the legs a few inches wider than should-width. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. This exercise primarily works the quads, calves, and glutes. Romanian Deadlifts are a complex exercise that requires a lot of balance. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. It will also put your balance to the test and engage all of the little proprioceptive muscles in the feet and ankles. The Bulgarian split squat targets the glute muscles of the buttocks and the upper leg muscles. A guide to beginners dumbbell exercises . Deadlifts work out the quads, glutes, hamstrings, and lower back. How about an all-dumbbell session for the quads, hams, and calves. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. Hold one dumbbell with both hands in the center of the body. The feet should be pointed slightly outward. It can be a little awkward for extremely heavy loads. All rights reserved. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. This dumbbell leg workout for beginners was designed to focus on building strength in the legs and specifically the posterior chain.. This exercise primarily works the quads, calves, and glutes. Drive back upward to your starting position and repeat. The dumbbell reverse lunge engages the glutes and the hamstrings. Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. Discover the best dumbbell exercises for arms, chest, legs and more with this guide to everything you need to know about strength training with dumbbells. There is little doubt that legs day is the toughest and most grueling workout session of the week. The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. The key to a successful dumbbell swing is maintaining control. Keep your chest upright and your eyes gazing forward. Finish all repetitions on one side before moving to the other. Hold the position for a few seconds then lift back to starting position. A basic leg workout can go beyond squats and wall sits. For a torching routine that incorporates some of these legs-building moves, check out Lowe’s ultimate legs workout for beginners. Once your dumbbell has reached the ground, return to your starting position. You can learn it from anywhere and try it at home. For the safest workout, make sure your knees don’t fall inward towards your midline. Dumbbell Leg Workout for Beginners. 10 Dumbbell Leg Workouts You Can Do At Home, 10 dumbbell upper body workouts you can do at home, Best Vertical Dumbbell Racks For Small Home Gyms. Make sure to perform as many quality reps as you can per set. To help you work a set of weights into your regular routine, scroll through for some of the best beginner dumbbell exercises you can do at home to work your entire body in a single workout… Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50 … Complete 3 sets of 8 repetitions on each side. Related article: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. A basic leg workout can go beyond squats and wall sits. If you're a beginner, she recommends doing fewer reps, and if you're more advanced, she recommends working at a higher rep count. For maximum results, choose three or four of the exercises provided per workout session. Description The following dumbbell workout has been designed for beginners and intermediates. This workout combines cardio and weight-lifting drills for serious body-sculpting results. This step by step how to guide walks you through a dumbbell workout. Your information has been successfully processed! According to trainers, there are a number of benefits associated with dumbbell leg workouts. Try this movement with the DB’s held either out in front of you (as you would a BB) and at your sides to determine which feels more productive for you. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. Dumbbell Deadlifts. Make sure to take long strides on every rep to fully engage the quads, hams and glutes. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. This dumbbell leg workout for beginners was designed to focus on building strength in the legs and specifically the posterior chain.. This dumbbell workout plan is structured with the push-pull legs split in mind. You can even do this workout at home. Complete two to three sets of 10-12 repetitions on each leg. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. Squat down towards the floor as you would do with a front squat, stop when your thighs are parallel with the floor. Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. Beginner Dumbbell Workout Female. ... 7 Beginner Medicine Ball Exercises to Fire up Your Core. Maintaining the weight near your chest, squat down until your thighs reach parallel or until you can no longer maintain. 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