Workouts that use a lot of different pieces of equipment can feel like they take a lot longer. The “less is more” rule can definitely be used in your workouts to get you the results you want – a leg workout with only dumbbells is a great place to start.
Larger weight equipment, like a barbell, which you can find in most gyms, is great for lifting progressively heavier weights after you’ve mastered moves like how to do a proper deadlift. However, you only need a set of dumbbells for this lower-body strengthening workout to start building muscle in your legs.
Dumbbell Lunges
When you want to do plenty of work on your legs, it’s probably wise to buy your own dumbbells at Mirafit so you’ll be able to work out whenever you want. Plus, you can still use progressive overload to get stronger at home if you have a set of dumbbells that lets you change the weight as you work out doing exercises such as dumbbell lunges.
Dumbbell lunges strengthen your quadriceps, hamstrings, and glutes.
Stand with a dumbbell in each hand, palms facing inward (this is the hammer grip), and feet slightly wider than shoulder-width apart.
Take a huge stride forward with your right leg.
Lock your core and bend your right knee until your thigh is nearly parallel to the floor and your back knee almost touches the floor, leaving your left foot resting on the toes.
Push through your right foot and rise up to step your right foot back to your left.
Repeat on the opposite side.
If lunges are too difficult for your balance on the return step, do all reps on one leg without taking your front leg back to the centre. Then do everything on the opposite leg.
Dumbbell Squat
Dumbbell squats target the quadriceps, glutes, and calves. They are also excellent for core stability and mobility. These can be done with dumbbells by your side or on your shoulders. When doing lower repetitions with large weights, keep your dumbbells by your sides, as they could be too heavy for your shoulders.
Hold dumbbells at your sides, palms facing in, with your feet shoulder-width apart.
Standing erect, hinge your hips back and squat down, so your thighs are level (or lower) with the floor.
After a count, push through your feet to return to the starting position.
Dumbbell Stiff Leg Deadlift
Stiff leg deadlifts are a hamstring-working hinging activity. It’s highly likely that your glutes will feel the burn with this activity, but that’s a good thing (in moderation). To protect your lower back, arch your back and push your glutes up against the wall behind you.
Place a pair of dumbbells on the floor and face them with your feet shoulder-width apart, toes facing forward, and knees slightly bent. Bend to grab the dumbbells with an overhand grip, then stand up and stabilise your core.
Breathe out and hinge at your hips to lower yourself, arching your back gently and keeping a tiny bend in your knees until you feel hamstring tightness.
When you feel a decent stretch, contract your glutes and consider using your hamstrings to bring you upright.
At the apex, lock out your hips and compress your glutes.
Repeat as many times as desired.
Replace the dumbbells on the floor by pretending to do another rep while setting them down. If you bend too quickly to replace them, you could injure your back, so be careful.
