Place your back foot on the bench. Oops! Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause. By Evangeline Howarth, • How To Avoid Energy Crashing On Your Bike Rides, Protein for Women with a Busy Lifestyle | The Fit…, Buffalo Chicken Pasta Salad | 3-Day Chicken Meal Prep, Natural Snacks | Cacao Butter Energy Bar Recipe. Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles. Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. if your left foot is forward, hold the dumbbell in your right hand, and vice versa). Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). Tense your abs and push back up through your heels to your starting position. If you didn’t step far enough forward, your weight will be through the ball of your foot, not your heel. Balance can be an issue initially, but you’ll perfect it with practice. Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs. Hold a dumbbell in each hand and stand with your back to a bench. We cannot search for an empty value, please enter a search term. By Faye Reid, • Writer and expert / Place a dumbbell on its end and stand with your feet either side of it, about shoulder-width apart. Keep the rest of your body still throughout. Don’t worry too much about what this exercise has got to do with Bulgaria – believe me, you’ll be too focused on the burn in your quads and glutes to do that! Alternatively, you can hold one lighter dumbbell in each hand. Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other. Legs are often neglected in the gym because of the effort you’ve got to put into training them. Leg growth doesn’t just happen using weights machines – which is great if they’re always being used. Push back up through your heel to the starting position. You should feel a slight pull in your hamstrings (on the back of your leg). Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. The goblet squat can be a great alternative to squatting with a bar on your back, especially for beginners to learn the squat technique properly. Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Holding a dumbbell in each hand, step forward and bend the knee of your front leg, placing all of your weight through your front heel, and dropping your back knee towards the ground. Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. If you stepped too far, you’ll find yourself using your back leg to help. Balance can be an issue initially, but you’ll perfect it with practice. Talk about effective! Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause. Site Navigation - use tab or left/right arrows to navigate, use down arrows to open sub menus where available, press escape key to return to top level. Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause. Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). Lean forward at a 45-degree angle (this forward lean increases how hard your glutes work, in comparison to standing upright), and put all of your weight on the heel of your front foot. Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in … If you want to build an awesome pair of legs, this dumbbell leg workout will put you well in the right direction! Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 … There are so many different variations of the deadlift, but they all have one thing in common – they’re all more than just a leg exercise. Display the next step by step overlay image, Display the previous step by step overlay image, Summer Recipe | Mango and Blood Orange Chia Pudding, How To Get A Full Body Workout With Resistance Bands. Posted on. Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Alternatively, you can hold one lighter dumbbell in each hand. Dumbbell DeadliftThere are so many different variations of the deadlift, but they all have one thing in … Grab a pair of moderate weight dumbbells and incorporate some or all of these dumbbell leg exercises into your training routine! Keeping a straight back, with your chest forwards, and shoulders back, reach for the dumbbell with straight arms. Keeping a straight back, bend your knees and move your butt back and down, so your weight is through your heels. Bend your knees and move your butt backwards again, and lower the dumbbell back to the floor, still keeping your back straight. Stand up and hold one dumbbell with both hands in front of your thighs. Depending on your ankle mobility, you might prefer to have your toe in contact with the bench, instead of your ankle – find what works best for you. Push back up through your front heel, leaning forwards at 45 degrees (as before with the Bulgarian Split Squat), and bring your back foot forward to meet your front foot. Aim to get your butt as close to the ground as possible. Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Alternatively, you can hold one heavier dumbbell in the opposite hand to your front leg (i.e. Swap legs. But it’s so important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles. Having the weight distributed in front of you causes a different challenge, and will also give your abs a blasting. Lean forward until your body is parallel with the floor, and bring your non-standing leg up behind you. Single-leg exercises can arguably be tougher than two-legged exercises if you do them right. By Arabella Ogilvie, • Is It Really Possible To Gain Calcium Without Dairy? https://dumbbell-exercises.com/exercises/legs">. Alternate feet after your set. They’ll fry your hamstrings and glutes, as well as your core and upper back. Alternate feet after your set. Hold the dumbbell with your palms facing up (hence the ‘goblet’ part of the name), with your feet around shoulder-width apart and your chest forwards, shoulders back. • Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other. Find the middle-ground for you. Stand back upright, pushing through the heel of your standing leg, driving your hips forward. By Gemma Amery. By Jennifer Blow, • Make sure that only the calf muscles are exercising. Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause. By Scott Whitney, • Sign up for offers, exclusives, tips & tricks, Navigate to the page search keywords input. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. 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