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People hit the gym and focus extensively on the upper body. However, many of them fail to reciprocate the same level of intensity when it comes to training the lower body and the legs.
Legs are crucial when it comes to maintaining balance during cardiovascular exercises, and this makes it quintessential to not to skip leg day in your training program. However, building your legs do not always need complicated gym equipment. Having an effective workout program with dumbbells is all you need to start toning your leg muscles.
Keep in mind that like any other training program, building the muscles in the legs takes time and one has to have tremendous discipline and unparalleled commitment towards the training routine.
Let us dive in deeper and take a closer look at the five best dumbbell exercises that you could add to your training program for super strong legs.
#1 Dumbbell Lunge
Lunges are great for developing the overall strength and stability of the lower body. They target the hips, quads and the hamstrings. Moreover, this exercise is particularly effective in reducing any muscle imbalances found in the lower body along with improving the core.
Instructions
Step 1: Stand straight with dumbbells in both the hands with the palms facing the body. The distance between the feet in the starting position should be approximately equal to the width of the shoulder.
Step 2: Take a step forward with one leg while bending the stationary leg such that its knee touches the floor. Ensure that the back is straight while performing this motion.
Step 3: Hold for a moment and push yourself to return to the starting position.
Repeat the exercise for the recommended number of times.
Important tips: This exercise requires a great deal of balance, and one should exercise caution while working with heavy weights. In addition to the regular dumbbell lunge, one could even perform the walking lunge as a more challenging exercise.
Next up: Dumbbell Goblet Squat
#2 Dumbbell Goblet Squat
The motion induced in the squat is simple yet challenging and is ideal for developing the muscle groups found in the legs. Primarily, this exercise targets the hamstrings, quads, and glutes. In addition, the dumbbell goblet squat targets the upper body and the core for a complete body workout.
Instructions
Step 1: Stand straight and hold one end of the dumbbell with both hands firmly. Hold the dumbbell close to the chest while ensuring stiff shoulders and a straight back.
Step 2: Move the dumbbell towards the floor as you transition yourself into a squat. Ensure that the back and the torso profile is kept constant during the entire exercise routine.
Step 3: Hold for a moment and return to the initial position by pushing upwards using your heels and knees.
Perform the exercise for the recommended number of times.
Important tips: Stand firm and rest the body on the entire foot. Do not overload while performing the dumbbell squat as this could lead to a serious injury.
Next up: Dumbbell Straight-Leg Deadlift
#3 Dumbbell Straight-Leg Deadlift
The dumbbell straight-leg deadlift strengthens the hamstrings with unrivalled precision. In addition, it is extremely effective in training the arms and lower back.
Instructions
Step 1: Hold dumbbells in both the hands with palms facing the torso. The arms and legs should be straight and perpendicular to the ground. The distance between the feet should be approximately equal to the width of the shoulder.
Step 2: With a straight back, bend forward using your hips to lower the dumbbells towards the ground. Continue this motion until the torso is parallel to the floor.
Step 3: Pause for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tips: Always start the exercise with a smaller weight and gradually increase the load as you feel more confident with the motion of the exercise. Take extreme care while pushing the flexibility limits of the body. Moreover, people with lower back problems should exercise caution.
Next up: Seated Dumbbell Calf Raise
#4 Seated Dumbbell Calf Raise
The seated dumbbell calf raise is a relatively simple exercise and is great for toning the muscles in the calf region. The seated dumbbell calf raise is also effective in improving the overall endurance of the body for cardio exercises.
With its simple motion, the exercise could be performed by people of different age groups and diverse skill levels.
Instructions
Step 1: Sit on a flat bench while resting the balls of your feet on a footrest. Ensure that there is enough room to allow for a free movement of the heel. Place a dumbbell on the thigh of the working leg.
Step 2: Raise the dumbbell by contracting your calf muscles and forcing the toes against the footrest.
Step 3: Hold this position for a moment and return to the initial position.
Repeat the exercise for the recommended number of times and then perform the same motion with the other leg.
Important tips: Keep your torso straight while performing the exercise. Move the legs in a gradual motion and do not use momentum to lower the weight. Moreover, do not use heavy weights without proper supervision.
Next up: Dumbbell Romanian Deadlift
#5 Dumbbell Romanian Deadlift
The dumbbell Romanian deadlift is an advanced variation of the deadlift that primarily focuses on improving the hamstrings. In addition to the hamstrings, the exercise also targets the glutes, hips and the lower back.
Also, read 11 Proven Lower Back Exercises to Relieve Lower Back Pain & Strengthen Your Lower Back.
Instructions
Step 1: Stand straight and hold the dumbbells in front of your thighs with the palms facing the body. Position the feet with slightly bent knees such that the distance between them is equal to the width of the shoulder.
Step 2: Push your hips backwards and simultaneously lower the dumbbells towards the feet.
Step 3: Hold the contraction for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Ensure that the torso is straight during the entire duration of the exercise. Moreover, always keep the dumbbells close to the body for maximum efficiency.
