Leg exercises with dumbbells

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Dumbbells are useful training tools in many different exercises. Leg exercises with dumbbells help focus on goals like building strength and muscle in your legs.

1. Benefits of doing leg exercises at home with dumbbells

Bodyweight exercises are always good. However, if you want to become stronger, see your muscles emerge more clearly, you need to put more weight into your strength training exercises.
Whether the practitioner chooses to work out in the gym or at home, weights are a reasonable supplement because it increases heat, increases load and muscle tension. Basically, dumbbells are easier to use than resistance machines, so they can be used anywhere. Besides, adding more weight to crunches or squats is also a way to increase the difficulty of leg exercises. Dumbbells make lower body workouts more effective. When performing leg exercises with weights regularly, the practitioner will have no trouble carrying heavy loads, climbing stairs,...
An effective lower body workout will target all muscles, from glutes to hamstrings and calves. It also combines leg exercises with dumbbells to work each leg, like sit-ups, to help build strength and stability in the legs.
SEE ALSO: Exercises to slim calves

2. Instructions for leg exercises with dumbbells

The following are leg exercises with dumbbells, great for legs and butt. The practitioner can choose any of the 6 exercises in the list below, perform each time for 30 seconds, rest for 15 seconds and then move on to the next exercise. After completing all 6 exercises, the practitioner rests for 1 minute and then repeats again to complete 2 sets.
2.1 Dumbbell Sumo Squat How to do it like this:
Start standing with feet wider than hip-width apart, toes pointed out at a 45° angle, torso slightly forward, hands holding hands 1 dumbbell in front; Inhale, bend your knees and lower your hips until your thighs are parallel to the floor; Exhale, return to the original position; Repeat the movement above for 30 seconds, then rest for 15 seconds before starting the next move. 2.2 Deadlift Dumbbell Suitcase Exercise How to do it as follows:
Left hand holding a dumbbell, 2 feet shoulder width apart, right hand clenched into a fist, arms extended straight to the side, this is the initial position ; Squeeze your abs and keep your knees soft, then slowly lower the dumbbells until you reach the middle of your left shin. Meanwhile, the back should be straight and parallel to the floor; Press your heels and core to return to the starting position, squeezing your glutes upright; Repeat for 30 seconds on each side, then rest for 15 seconds before starting the next move. Practitioners should note, when performing, keep both shoulders perpendicular to the floor.
MORE: Can weight training reduce belly fat?

2.3 Dumbbell Swing Exercise How to do it as follows:
Stand with your feet wider than your hips, holding a dumbbell with two hands; Fix the hips, bend the knees, bring the dumbbells from front to back between the legs, keep the back flat and fix the center of gravity; Push your hips forward to swing the dumbbell up to shoulder height and then lower it back down; Repeat for 30 seconds, then rest for 15 seconds before starting the next move. 2.4 Reverse Lunge Exercise How to do it as follows:
Start standing with 2 feet hip-width apart, 2 hands holding 2 dumbbells placed along the body, palms facing in; Step right foot back, bend both knees to lower body's center of gravity until both knees form a 90° angle; Next, press the left foot to stand up; Repeat for 30 seconds on each side, then rest for 15 seconds before starting the next move. 2.5 Lateral Squat Exercises How to do this:
Start in a standing position, legs wide apart, toes slightly pointed out, holding dumbbells with both hands; Bend right knee, bring hips back while leaning to right, place 2 dumbbells parallel to right leg; Tilt head and chest, back flat when returning to standing position; Repeat on the opposite side, doing 30 seconds on each side and then resting for 15 seconds before continuing to the next move.

2.6 Isometric Squat Hold Exercise How to do it as follows:
Stand with your feet shoulder-width apart, holding a dumbbell in both hands in front of your chest; Push your hips back and bend your knees until your thighs are almost parallel to the ground; Hold for 30 seconds, rest for 15 seconds before continuing to the next move. 2.7 Supported Single-Leg Deadlift Exercise How to do it as follows:
Focus on the left leg with a dumbbell in the right hand, palm towards the thigh, left arm next to the body. Step right foot behind body a few steps, lift heel up, press right toes into floor for balance, left foot slightly bent. This is the beginning location; Lean forward, bending hips with flat back to lower weights toward the floor; Press the left heel to return to the starting position; Repeat for 30 seconds on each side, resting for 15 seconds before continuing to the next move. 2.8 Weighted Calf Raise Exercise How to do it:
Start standing with feet shoulder-width apart, holding a dumbbell in each hand; Concentrate, raise your heels to keep your balance on your feet; Slowly reverse the motion; Repeat for 30 seconds, then rest for 15 seconds before continuing to the next movement. 2.9 Bulgarian Split Squat How to do it as follows:
Start standing with a distance of 1 foot between your legs, holding 1 dumbbell in each hand; Bring the left foot back, put the left foot on the pedestal; Bend your knees to lower your body as much as you can or until your knees are almost touching the ground, keeping your shoulders back and chest out; Pause, press through right heel to return to starting position; Repeat for 30 seconds, rest for 15 seconds before continuing to the next movement.

2.10 Jumping Lunges How to do it like this:
Start in a lunge position with right leg forward, 90° angled, right arm straight by side, left arm flexed, hand horizontal chin. The difficulty can be increased by holding 1 dumbbell in each hand; Jump off the floor quickly, switching feet in mid-air to land with the left foot forward in the same position as the right foot; Repeat for 30 seconds, then rest for 15 seconds before continuing to the next movement. When the practitioner has completed all 6 selected exercises, rest for a minute and then repeat again.
Leg exercises with dumbbells are very simple, easy to do, but require the practitioner to persevere in order to get the earliest and most sustainable results.

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References: menshealth.com, womenshealthmag.com