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Do You Know How To Dumbbell Exercise For Legs? Learn From These Simple Tips

dumbbell exercise for legs

hello friends in this article I am going to tell you dumbbell exercise for legs which you can able to do with pair of dumbbells at home easily
dumbbell exercise for legs


many guys not workout on their legs or lower portion but it is important to work on the lower portion

legs workout can boost your testosterone level

which helps you to get more muscular and in shape 

in this, I divided the workouts into quads and calves 

and tell in detail about dumbbell exercise for legs with best-recommended videos 
which helps you to understand more easily all the posture and techniques


For Quads-


Dumbbell squats


TARGETED MUSCLE- Quads

ANOTHER TARGETED MUSCLES-  Hamstrings, Lower Back, Glutes

NEEDED- Dumbbells

TYPE- compound

HOW TO DO IT-




SETS- 4

REPS- 15

REST BETWEEN SETS- 50sec


Stand up straight with feet at shoulder-width apart and toes pointing out slightly, hang your two arms down the side of your torso，elbows close to your torso

start with one dumbbell in each hand. That is your starting position

Keep your back straight and arms stationary. Bend your knees to lower your torso slowly until your thighs are parallel to the floor, hold the position for two seconds as you squeeze your thighs

Then, straighten your legs to raise your torso back to the starting position



dumbbells lunges


TARGETED MUSCLE- Quads

ANOTHER TARGETED MUSCLES-  Hamstrings, Lower Back, Glutes

NEEDED- Dumbbells

TYPE- compound

HOW TO DO IT-



SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec


Stand up straight and step forward with your right foot about two-foot length

hang your two arms down the side of your torso，elbows close to your torso

start with one dumbbell in each hand.
 That is your starting position

Keep your back straight and arms stationary.
 
Bend your knees to lower your torso slowly until your right thigh is parallel to the floor and left thigh is perpendicular to the floor

 hold the position for two seconds as you squeeze your thighs

Then, straighten your legs to raise your torso back to the starting position



Dumbbell Deadlifts


TARGETED MUSCLE

 Hamstrings

ANOTHER MUSCLE

Lower back, glutes, shoulders, lower back, upper back
NEEDED

Dumbbell

TYPE

Compound


HOW TO DO IT-




SETS- 3

REPS- 12

REST BETWEEN SETS- 1 min



Maybe you have already known that the deadlift is one of the three internal bodybuilding workouts, the two other are squat and bench press. 

Most bodybuilders are having less interest in the deadlift, but it is the dumbbell exercise of deadlift which can reflect the strength of the bodybuilders and build the muscles of the whole body.

 Because it can activate almost seventy-five percent muscles of the whole body.

 As one compound dumbbell exercise of strength style, you should choose dumbbells as heavy as you can hold.



Dumbbell Step Ups

TARGETED MUSCLE- Quads

ANOTHER TARGETED MUSCLES-  Hamstrings, Lower Back, Glutes

NEEDED- Dumbbells

TYPE- compound



HOW TO DO IT-



SETS- 4

REPS- 15

REST BETWEEN SETS- 50sec


Stand up straight with feet at shoulder-width apart, your feet on one stable board and your heels on the floor with toes pointing either straight

 hang your two arms down the side of your torso

elbows close to your torso, start with one dumbbell in each hand. That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position

dumbbell Legs Curl

TARGETED MUSCLE- Quads

ANOTHER TARGETED MUSCLES-  Hamstrings, Lower Back, Glutes

NEEDED- Dumbbells

TYPE- isolation


HOW TO DO IT-



SETS- 4

REPS- 15

REST BETWEEN SETS- 50sec


FOR CALVES-


Donkey calf raise


TARGETED MUSCLE- Calves (Gastrocnemius and the Soleus)

ANOTHER TARGETED MUSCLES-  none

NEEDED- N/A

TYPE- Isolation

HOW TO DO IT-




SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec


Stand up straight with feet at shoulder-width apart, place the ball of your feet on one stable board and your heels on the floor with toes pointing either straight

 hang your two arms down the side of your torso，elbows close to your torso

start with one dumbbell in each hand. That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top, hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position


Calf Raises On A Dumbbell


TARGETED MUSCLE- Calves (Gastrocnemius and the Soleus)

ANOTHER TARGETED MUSCLES-  none

NEEDED- Dumbbells

TYPE- Isolation


HOW TO DO IT-




SETS- 4

REPS- 12

REST BETWEEN SETS- 50sec


Stand up straight with feet at shoulder-width apart, place the ball of your feet on one stable board and your heels on the floor with toes pointing either straight

hang your two arms down the side of your torso，elbows close to your torso, start with one dumbbell in each hand

That is your starting position

Keep your torso stationary, use your calves to raise your heels off the floor until they touch at the top

 hold the position for two seconds as you squeeze your calves

Then, slowly lower the heels back to the starting position




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