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
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
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
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
NEEDED
Dumbbell
TYPE
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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