5 Dumbbell Workouts for Legs at Home

by admin on May 19, 2017

dumbbellFinding workouts for the legs which you can perform at home can be quite a challenging task. However, with dumbbells, it may be possible to give your legs a good workout even without going to the gym. The idea is to repeat the exercises as many times as possible to ensure that the leg muscles are properly exercised:

1. Dumbbell Lunges: To do this exercise, you have to hold a pair of dumbbells by your sides as you stand up straight with knees bent slightly. You must then take a step forward with the left leg, maintain your balance and then squat low through the hips. The head is to be held up and the torso kept upright; the knees should not hyperextend beyond the toes. You have to push back to the first position through the heels. You have to do the same action using the right leg.

2. Dumbbell Step Up: In this workout, you must hold a pair of dumbbells by the sides and then stand straight, ahead of a raised platform or a flat bench. You must face forward and then lift the left knee to step onto this raised bench with the left foot. When the foot is placed firmly on the platform, you have to use the heel to raise your whole body up to place the right foot on the platform. After pausing a bit, you must step back with the right leg to return to the starting posture and repeat this motion.

3. Dumbbell Hamstring Curl:  You have to use an elevated flat bench to experience a better range of movement and to engage the hamstrings better in this workout. You can choose the proper dumbbells and set this on the floor near the foot of the bench. You have to lie facing downwards and place yourself in a manner so that the knees are towards the bench edge. Your job is to pick up the dumbbell on the floor with the feet so that it is lodged safely between your feet arches. The legs are extended and you can put your arms round this bench for support. You must then bend only your knees to curl this dumbbell up towards the buttocks. You raise it as far possible and then pause to lower it gently.

4. One Leg Dumbbell Squat:  You can get a dumbbell pair and stand about two feet ahead of a flat bench or raised platform. The dumbbells are held at the sides and you must be facing away from this bench. You have to then extend your right leg behind and place the right foot on the bench securely. You have to then slowly lower the body bending the left knee. The idea is to squat low till the left thing comes parallel to the floor. Then you have to lift the body slowly back up.

5. Dumbbell Stiff Leg Deadlift: You hold the dumbbell pair by your side in this workout. You must stand upright with knees bent slightly. The feet are to be shoulder-width apart and the back straight. You must bend over to lower these dumbbells over your feet. Knees do not move during this action. You have to engage your hamstrings making sure to lower the dumbbells as far low as possible. After this action, you are expected to raise the dumbbells back using the hamstrings again.

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