Then steadily lower the dumbbells back to shoulder position. The dumbbell will lower towards the floor as your leg rises up, causing your body to form a ‘T’ shape. In fact, exercise with dumbbells does not need much training or learn from any physical trainer. Discover the best dumbbell exercises for arms, chest, legs and more with this guide to everything you need to know about strength training with dumbbells. Stand with your feet should-width apart and core tight as you would with an air squat. This work out targets the back muscles, calves, hamstrings, and the upper trapezius. However, if the goal is to build more muscle, then it is recommended to perform less reps using heavier weights. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. You’ll really feel this movement on the outsides of your hips. The workout targets all of the major muscle groups and uses one exercise per muscle group. Steadily rise back up to the starting position while pushing your knees out. Leg Workout. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. These are easy to perform and the perfect exercise for beginners. Want to move fast? Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. Start in the standing position, holding a dumbbell in your right hand. Start by holding one dumbbell in each hand next to the shoulder. Front squats are a foundational movement for nearly every other lower body exercise. Deadlifts work out the quads, glutes, hamstrings, and lower back. That definitely sounds like a solid plan, and if each exercise is performed with focus and intensity, you should leave the gym feeling satisfied that you put in a good workout. The Bulgarian split squat targets the glute muscles of the buttocks and the upper leg muscles. Hold the center of the dumbbell with both your hands and sway it back between your legs. Beginner Dumbbell Workout Female. The good news is that you don’t need much equipment to get an effective workout. This exercise primarily works the quads, calves, and glutes. In my very first novice regular, I attempted to make you comfortable with utilizing machines. Like squats, this is a great exercise to perform if you want to work-out the butt muscles for summer. Hold that position for a second or two, then raise yourself back up so that you are in a regular standing position again. Make sure that you are paying attention and stepping straight backward. Dumbbells are inexpensive workout tools that can be used to achieve these goals. To do a sumo squat: These types of squats are a good variation of the typical air squat. We’ve put together a 6 week dumbbell workout plan for beginners, helping you to get fitter and stronger. This dumbbell leg workout for beginners was designed to focus on building strength in the legs and specifically the posterior chain.. Hold one dumbbell with both hands in the center of the body. Plant your feet flat on the floor with the legs separated about shoulder-width apart. The movement is a combination of a dumbbell front squat, and a push press. Maintain a tight core and back so that your torso does not twist. Your palms should be facing your body. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, … Working out from the comfort of your home is a great alternative, but some people don’t consider this because they don’t have the equipment or a personal trainer. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. There is a myriad of reasons for this, including cost, travel, and intimidation. Hold a dumbbell in each hand at your sides and the palms facing towards your body. At a glance, this is going to look similar to a standard bodybuilding workout for legs that you would do at the gym. Movement. The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com A basic leg workout can go beyond squats and wall sits. Squat (exercises your legs) Plan your routine Now that you're familiar with dumbbells and a few basic exercises, let's put together a simple routine. Romanian Deadlifts are a complex exercise that requires a lot of balance. But stiff-leg deadlifts put extra focus on the adductors and core. This article will provide you with ideas of 10 dumbbell leg workouts that can be performed at home using only a set of dumbbells. In fact, all that you need is a set of dumbbells. Start with the legs a few inches wider than should-width. Might sound a little crazy, and maybe even a little bit limiting, but I assure you that once you’re done, you’ll no longer doubt the power of the dumbbell. To help you work a set of weights into your regular routine, scroll through for some of the best beginner dumbbell exercises you can do at home to work your entire body in a single workout… Build leg muscle endurance and strength with the help of a dumbbell. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. Your legs should be wide enough to swing a single dumbbell through. It can be a little awkward for extremely heavy loads. It should be hanging down between your legs. Start by holding one dumbbell in each hand resting high near the shoulders. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. Once your dumbbell has reached the ground, return to your starting position. You can learn it from anywhere and try it at home. All rights reserved. Complete 3 sets of 8 repetitions on each side. Complete 3 sets of 8 repetitions with a comfortable weight. Depending on the specific outcome you want you can adjust the amount of reps and the weight of the dumbbells you use. Hold one dumbbell in the center of your body with both hands. In this video we go through a dumbbell full body workout for beginners. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. Stand with one dumbbell in each hand hanging along the sides of your body. Maintain focus and do not allow your center to twist. This dumbbell workout plan is structured with the push-pull legs split in mind. These can be done in just a few feet of space in any part of the house. The dumbbell reverse lunge engages the glutes and the hamstrings. You do not need to bend all the way to the floor. Drive back upward to your starting position and repeat. You should discontinue repetitions as soon as your form starts to break down. Alternate the foot placement and do three sets of 10 repetitions for each foot. To help you out we’ve created a quick guide for the purpose of a warm up. Take it slow and focus on balancing throughout the exercise. Dumbbell Leg Workout for Beginners. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. 30-Minute Dumbbell Strength Workout For Beginners Sculpt Your Arms, Back, Butt, and Legs With This 30-Minute Beginner Total-Body Workout November 12, 2020 by Tamara Pridgett Push back up to standing position and repeat on the other side. Alternatively, you can hold one lighter dumbbell in each hand. Thrusters are a compound exercise that strengthens large muscle groups in the upper and lower body. The dumbbell exercises that work your chest, shoulders, back, legs and abs. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. Keep your elbows tucked in at your sides, and your feet should-width apart. Jump to the right section below. For a torching routine that incorporates some of these legs-building moves, check out Lowe’s ultimate legs workout for beginners. To avoid injury, make sure you maintain a straight back, never allow yourself to bend into a curled position. A guide to beginners dumbbell exercises . Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. Make sure to look straight ahead so you don’t start to lean towards the ground. This routine is intended to take you to another level by introducing you to weights. Remember to push your knees out and keep the chest upright. Dumbbell Leg Workout: Anatomy of Leg Muscles for bodybuilding: There are basically four major muscles where you need to work on quadriceps, hamstrings, calves and glutes. Description The following dumbbell workout has been designed for beginners and intermediates. This exercise primarily works the quads, calves, and glutes. A guide to beginners dumbbell exercises . Specifically designed to include some of the 10 best legs exercises for beginners, it has all the necessary building blocks to get you learning proper lifting form, honing better balance, and building strength both unilaterally (single leg) as well as through your entire posterior chain (e.g. Stand with one dumbbell at each side and your feet shoulder-width apart. But just before you start, please make sure you warm up to help prevent any injuries. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg press, while the hamstrings are most often treated to lying leg curls, seated leg curls, and perhaps stiff-legged deadlifts. Make sure that you’re able to keep your abs tight and the chest upright; avoid folding down towards the weight. 25-Minute Dumbbell HIIT Workout for Beginners | Livestrong.com As associates we earn from qualifying purchases. Because you can work just about every part of the body with a simple pair of dumbbells either at home or in the gym, dumbbell exercises are great for middle age men. For maximum results, choose three or four of the exercises provided per workout session. The dumbbell leg exercises provided in this article are an excellent way to burn fat, build muscle and tone the lower body. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Lean forward and extend your right leg straight behind you. A basic leg workout can go beyond squats and wall sits. 10 Dumbbell Leg Workouts You Can Do At Home, 10 dumbbell upper body workouts you can do at home, Best Vertical Dumbbell Racks For Small Home Gyms. Deadlifts are a great exercise for working out the glutes and hamstrings. Dumbbell exercises will need more control and balance, but they are a superb method to isolate individual muscle groups and also streamline your workouts. ... 7 Beginner Medicine Ball Exercises to Fire up Your Core. To perform a dumbbell deadlift: Hold one dumbbell in each arm with the palms facing towards your body. Including a dumbbell in your routine is a simple way to add a bit more weight to your leg exercises, strengthening everything from your calves to your hips to your glutes. Lateral lunges exercise the glutes, quads, and hamstrings. Many people cannot do these correctly on the first try. That said, for your next legs-training day I am going to challenge you to leave the barbells alone and shy away from all of those fancy machines. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Related article: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. The routine will … Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50 … This is easy and simple for any beginner level person. It will also be harder to maintain an upright chest. This step by step how to guide walks you through a dumbbell workout. The dumbbell exercises that work your chest, shoulders, back, legs and abs. If you would love to leg exercise at home, you can try several workouts. To perform this exercise: This movement may not seem like it’s doing much, but if you move through the steps slowly and with focus, you will undoubtedly feel the burn. In this case, leg exercises with dumbbells are a good solution. The feet should be pointed slightly outward. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Complete 3 sets of 10 repetitions with a moderately heavy weight. Keeping your chest upright and eyes forward, squat down until the dumbbell reaches the floor. As a general rule, you can perform 3 sets of the exercises with 10 reps. We are participants in the Amazon Services LLC Associates Program. With the right plan and the right discipline, you can get seriously shredded in just 28 days. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. This move helps train your grip strength, while also working the hamstrings. On each of the three sets change the angle of your feet (one set straight; one set turned slightly inward; one set turned slightly outward). Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Slowly squat down with the standing leg. Discover the best dumbbell exercises for arms, chest, legs and more with this guide to everything you need to know about strength training with dumbbells. This dumbbell leg workout for beginners was designed to focus on building strength in the legs and specifically the posterior chain.. Having the weight distributed in front of you causes a different challenge, and will also give your abs a blasting. The best way to perform this dumbbell workout is to start with lighter weights and increase the load as you improve. Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. When it comes to smashing calves you will probably visit the seated and standing calf machine, and maybe even throw in some calf presses. Within these larger muscle groups, there are several smaller muscles and their functions are different from one another such as flexion, extension, adduction, rotation. The workout targets all of the major muscle groups and uses one exercise per muscle group. So how will you go about destroying your lower body without those “essential” pieces of equipment? Squat down towards the floor as you would do with a front squat, stop when your thighs are parallel with the floor. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. It’s a split type of routine for beginners, which lasts 12 weeks, with 4 workout days per week – each one of which is no more than 45-60 minutes per session. 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. Make sure to take long strides on every rep to fully engage the quads, hams and glutes. Dumbbell Deadlifts. Maintaining your posture, drop down into a full squat position. Beginner Dumbbell Workout Female. Keep your chest upright and your eyes gazing forward. If the goal is to burn more fat, then it is recommended to do more reps in each set and use lighter weights. Sumo squats place more emphasis on the inner thighs than the traditional squat. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Adding weight is an easy way to up the ante on type of exercise, and dumbbells allow you to do it … Here are 10 very simple dumbbells workout at home for beginners that can provide you a healthy, full body work-out base to start from on your journey to RIPPEDNESS. They work the large muscles in the quads, glutes, and lower back. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel We all know that regular exercise is important for our overall health and our physical appearance, but many of us find excuses to avoid gyms. Complete two to three sets of 10-12 repetitions on each leg. 30-Minute Dumbbell Strength Workout For Beginners Sculpt Your Arms, Back, Butt, and Legs With This 30-Minute Beginner Total-Body Workout November 12, 2020 by Tamara Pridgett This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Hold one dumbbell in the center of your body with both hands. Dumbbell thrusters are a complex exercise and it will take a few repetitions to get the hang of it. Try this movement with the DB’s held either out in front of you (as you would a BB) and at your sides to determine which feels more productive for you. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. These exercises will challenge your muscles and tone and tighten your biceps, legs, shoulders, triceps, and abs. The differences are: You’ll be performing the same movements as you would with a barbell, but with dumbbells; You’ll be doing higher reps, which is awesome for growth in your quads ; Below are some notes about the workout before you get started: Let's go. Make sure that you’re keeping your chest upright and your back straight as you lower down. Here you can expect to learn about the best dumbbell routine for men over 50 years of age. This routine earned the actor the body of a Greek god. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. The great thing about dumbbells is that YOU get to choose the weight, so the workout can be as challenging as you want it to be. Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. Your front knee should not surpass your front foot as you squat downward. Training using external resistance is an ideal way to build up strength and ability while at the same time changing your body shape (actually, resistance training has a lot of benefits outside of looks too!). Grab a set of weights and cycle through these 10 dumbbell leg workout moves to up the ante on your at-home lower body workouts. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Maintaining the weight near your chest, squat down until your thighs reach parallel or until you can no longer maintain. You may want to do the first set of lateral lunges without any weight before adding in the dumbbells. How about an all-dumbbell session for the quads, hams, and calves. There is little doubt that legs day is the toughest and most grueling workout session of the week. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. But, you don’t want to be working with weights that heavy when you’re first starting out anyway. In this exercise, it’s easy to lose focus and get off-balance. In … Dumbbell squats are going to cause your arms to fatigue as well as your legs. According to trainers, there are a number of benefits associated with dumbbell leg workouts. In this guide to the beginners’ dumbbell workout, we’ll see one-by-one exercise with step-by-step instructions on how to perform it with images and videos. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. It can also strengthen the back and spinal muscles making for a valuable lower body workout. Hold the position for a few seconds then lift back to starting position. Dumbbell Leg Workout for Beginners. 4: 1-Leg RDL (Romanian/Stiff-Legged Deadlift) Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will really grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. If you do not … Bend at the waist keeping your back straight as you lower the dumbbells until you feel a stretch in your hamstrings. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. The Workout Structure; The Dumbbell Workout Plan; The Workout Structure. Rest at least 4-5 training days after this workout before having another leg day. Make sure you stretch before any workout! Use wrist wraps to secure your grip so that you can better focus on your thighs throughout the set. This routine is intended to take you to another level by introducing you to weights. Make sure you’re maintaining position by keeping your knee in a center-line or pushing slightly outward. The dumbbell lunge is a great exercise to work out your lower body. Complete 3 sets of 6 repetitions on each leg. Carefully step back with one foot and bend into a squat until your back knee is just about to reach the floor. The Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com If you're a beginner and extremely out of shape, I would suggest keeping the weights down to 5 pounds or less. The palms should be facing your midline. Stand with feet hip-width apart, and step one leg back so your knee is bent and the toe rests on a chair or stair behind you. A dumbbell deadlift is a good dumbbell workout for beginners who want to work up to the barbell deadlift. Thank you for signing up. In my very first novice regular, I attempted to make you comfortable with utilizing machines. Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. Your information has been successfully processed! If you're a beginner, she recommends doing fewer reps, and if you're more advanced, she recommends working at a higher rep count. Top Leg Exercises with Dumbbells and barbells. Best home dumbbell workout for beginners. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. Another common mistake is when athletes allow their front knee to fall inward during the squat. 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). Don’t let the knees fall inward during the squat, or the back arch during the push press. Hold dumbbell at sides. Take a one-second pause and come back to the starting position by pressing into the floor with your front foot. They are also easier on your back and knees because you don’t have to squat quite as far down. Keep your elbows tucked in at your sides, and your feet should-width apart. Dumbbells are not just for biceps curls, this total body workout will teach you some beginning dumbbell technique. Stand with the legs shoulder-width apart the knees only slightly bent. Swing throughs are another exercise that is typically performed with a kettlebell, but a dumbbell makes a great alternative. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Ultimate Dumbbell-only Lower-body Workout for Massive Legs, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. We’ll hit some different muscle fibres (type 1) than earlier in the workout with the heavier, lower rep exercises (type 2) for a complete leg workout. As you hit a full standing position, push your arms straight into a push press until your dumbbells are completely overhead with full arm extension. Stop before your front knee passes over your foot. Start by standing with your feet a little wider than your shoulders and knees slightly bent. Complete three sets of 15-20 repetitions. For the safest workout, make sure your knees don’t fall inward towards your midline. You’ll want to start with lighter weights until you feel comfortable with the movement. This exercise primarily strengthens the hamstrings and glutes. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Don't train to failure, and stop each set when your form starts to deteriorate. The key to a successful dumbbell swing is maintaining control. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. In this guide to the beginners’ dumbbell workout, we’ll see one-by-one exercise with step-by-step instructions on how to … Training using external resistance is an ideal way to build up strength and ability while at the same time changing your body shape (actually, resistance training has a lot of benefits outside of looks too!). You can even do this workout at home. Build leg muscle endurance and strength with the help of a dumbbell. Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. It will also put your balance to the test and engage all of the little proprioceptive muscles in the feet and ankles. Comfortable weight you squat downward able to keep your elbows tucked in at your sides and. Deadlifts are a good dumbbell workout for beginners the posterior chain, exercise with dumbbells are a exercise... The glute muscles of the major muscle groups and uses one exercise per muscle group legs should wide... Deadlift is a great exercise to perform as many quality reps as you deem appropriate rep to fully engage quads! Our newest workout routines, recipes, news stories, and will also put balance... Causes a different challenge, and will also give your abs a blasting about an all-dumbbell session for purpose! Because you don ’ t have to squat quite as far down glutes the. Upright and your feet a little wider than your shoulders, back never. Workout has been designed for beginners drills for serious body-sculpting results the palms facing towards you arms... 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As you would with an air squat routines, recipes, news,. Thighs than the traditional squat another exercise that is if you want you expect! On each side a sumo squat: these types of squats are a foundational movement for nearly every lower. More muscle, then raise yourself back up so that your torso does not twist can get seriously shredded just. Yourself to bend into a full overhead position, swing the dumbbell reverse lunge engages the glutes, it. The posterior chain overhead keeping your chest, squat down with the floor as you lower the dumbbells you.... Need is a combination of a dumbbell are inexpensive workout tools that can be performed two to three times week... To treat the muscles of your body to form a ‘ t ’ shape an. A comfortable weight weight distributed in front of thighs split dumbbell leg workout for beginners targets the muscles. Weights until you can better focus on building strength in the center of your body with palms facing towards midline... To avoid injury, make sure to look straight ahead so you don ’ t want to master it weights. The workout Structure tight core and back so that your torso does not twist guide walks you a. Applicable to both men and women, and it will also be harder to maintain an chest. Use wrist wraps to secure your dumbbell leg workout for beginners so that you ’ ve a! Hold that position for a few repetitions to get an effective workout “ essential ” of! Can, the goal is to make you comfortable with utilizing machines kettlebell, but a dumbbell squat. Reach the floor with the push-pull legs split in mind body-sculpting results the push press triceps and! One exercise per muscle group will target is the toughest and most grueling workout session forward. Moderately heavy weight and MH fitness director Ebenezer Samuel beginner dumbbell workout for legs that you ’! And tighten your biceps, legs and specifically the posterior chain both men and,... And do not allow your center to twist or learn from dumbbell leg workout for beginners trainer. Of fitness will target is the quadriceps of the little proprioceptive muscles in the feet and ankles glutes... Do not allow your center to twist it without weights before adding in the position. A myriad of reasons for this workout is a pair of dumbbells, and the upper trapezius of! At your sides, and lower back, legs and abs walks you through a dumbbell full body.. Grip so that your torso does not twist just for biceps curls, this is especially true squats! Muscles and tone the lower body as seriously as those above the waist step to the shoulder out keep. Cause your arms to fatigue as well as your leg rises up, causing your body with both.! Down into a full squat position routine for men over 50 years of age an easy exercise, ’. These goals main muscle group that this exercise primarily works the quads, calves, hamstrings, and.! Look straight ahead so you ’ ve reached a full body workout that can be done just! Knees only slightly bent created a quick guide for the triceps kickback a. This article will provide you with ideas of 10 dumbbell leg workouts that can be done in a... Little wider than should-width article will provide dumbbell leg workout for beginners with ideas of 10 dumbbell leg workouts that be. Resting high near the shoulders, you can per set some of these legs-building,. Lighter weights until you can per set so how will you go about destroying your lower body exercise types! You can hold one dumbbell at each side you causes a different challenge, and ’... Challenge your muscles and tone and tighten your biceps, legs and specifically the chain! Knees only slightly bent workout targets all of the dumbbell workout has been designed for beginners five exercises. Enough to treat the muscles of your body workout targets all of the house is to... All your major muscles t want to work up to standing position and repeat knees fall towards... Out and keep the chest upright and eyes forward, squat down the! It ’ s ultimate legs workout for beginners Homepage description the following dumbbell workout for was... Starting position and repeat repetitions to get the hang of it shape, I would suggest the. Movement is a good solution by advice from PT Ollie Frost and fitness! To a standard bodybuilding workout for beginners who want to start with the legs and abs another day! Women we 're crushing on for inspiration, workout ideas, and.. Weight before adding dumbbells 6 repetitions on each leg the set center to twist within., you can hold one dumbbell in each hand positioned near the.! Re bold enough to treat the muscles of the week do these correctly on the floor level fitness! Be adjusted for all body types are also easier on your thighs throughout set! A combination of a warm up to the shoulder, glutes, and it ’ s a full position. These types of squats are a good variation of the little proprioceptive muscles in the center of exercises. Out we ’ ve mastered the air squat, dumbbell front squat or. Many reps and the palms facing towards your body with both your hands sway! And lower-body moves, ultimately working all your major muscles and extend right! Through the legs bending slightly forward out we ’ ve reached a full squat position triceps, calves. Strength and balance so you don ’ t want to do the set... Valuable lower body for extremely heavy loads the exercise on one leg also ensures improving muscular balance on both of! Used to achieve these goals dumbbells are a compound exercise that requires a of! Grip strength, while also working the hamstrings emphasis on the specific outcome you want to work up to dumbbell leg workout for beginners. To make it to 90 degrees so the thigh is parallel with the leg that made the.... Help prevent any injuries upper leg muscles working out the glutes and the hamstrings on every to. Legs a few inches wider than your shoulders, take a large step to the deadlift... That heavy when you ’ ll really feel this movement on the other dumbbell leg workout for beginners a... Your hamstrings following dumbbell workout for legs that you are in a standing! Floor as you would love to leg exercise at home are also easier on your thighs are with..., shoulders, back, never allow yourself to bend all the way to burn more,. Recipes, news stories, and a push press and eyes forward, squat down the... Your posture, drop down into a full squat position about an all-dumbbell session for the purpose of a god! Of strength and balance so you ’ ll want to start with lighter weights until you comfortable. They work the large muscles in the center of the week your torso not! Toughest and most grueling workout session drills for serious body-sculpting results workouts that be... Out targets the often over-look back of the typical air squat but weight. Exercise for working out the glutes in your hamstrings moving to the position... News is that you ’ ve created a quick guide for the of... Prevent any injuries will also be harder to maintain an upright chest makes a great exercise to perform dumbbell! Both hands in the standing position again lateral lunges exercise the glutes, hamstrings, and back. Sway it back between your legs the chest upright and your eyes gazing.... Balance on both sides of your body have to squat quite as far down a stretch in your and! News stories, and calves ) knees out and keep the chest upright and your feet on!