Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. Complete three sets of 15-20 repetitions. For maximum results, choose three or four of the exercises provided per workout session. There is a myriad of reasons for this, including cost, travel, and intimidation. This exercise primarily strengthens the hamstrings and glutes. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. It’s a full body workout that can be performed two to three times per week depending on your level of fitness. These exercises will challenge your muscles and tone and tighten your biceps, legs, shoulders, triceps, and abs. Dumbbell squats are going to cause your arms to fatigue as well as your legs. 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. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel Maintaining the dumbbells at your shoulders, take a large step to the side and squat down with the leg that made the step. 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. Steadily rise back up to the starting position while pushing your knees out. This exercise primarily works the quads, calves, and glutes. How about an all-dumbbell session for the quads, hams, and calves. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. If you would love to leg exercise at home, you can try several workouts. For a torching routine that incorporates some of these legs-building moves, check out Lowe’s ultimate legs workout for beginners. Having the weight distributed in front of you causes a different challenge, and will also give your abs a blasting. 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. It will also put your balance to the test and engage all of the little proprioceptive muscles in the feet and ankles. 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… Stand with one dumbbell at each side and your feet shoulder-width apart. These can be done in just a few feet of space in any part of the house. Best home dumbbell workout for beginners. Keep your elbows tucked in at your sides, and your feet should-width apart. 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. The dumbbell exercises that work your chest, shoulders, back, legs and abs. 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 Keeping your chest upright and eyes forward, squat down until the dumbbell reaches the floor. According to trainers, there are a number of benefits associated with dumbbell leg workouts. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. 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). Related article: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. All equipment you need have for this workout is a pair of dumbbells, and it’s perfect for building lean muscle. 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. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. Complete 3 sets of 6 repetitions on each leg. The movement is a combination of a dumbbell front squat, and a push press. 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 … Start with the legs a few inches wider than should-width. 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). In this guide to the beginners’ dumbbell workout, we’ll see one-by-one exercise with step-by-step instructions on how to … You do not need to bend all the way to the floor. Complete 3 sets of 10 repetitions with a moderately heavy weight. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Deadlifts are a great exercise for working out the glutes and hamstrings. Another common mistake is when athletes allow their front knee to fall inward during the squat. 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 Best Dumbbell Exercises for Beginners to Build Muscle | Livestrong.com Like squats, this is a great exercise to perform if you want to work-out the butt muscles for summer. We are participants in the Amazon Services LLC Associates Program. All rights reserved. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Also make sure to push your knees outward as you squat down, and don’t allow your knees to cross over your feet. A basic leg workout can go beyond squats and wall sits. Dumbbell Workout for Beginners Homepage Description The following dumbbell workout has been designed for beginners and intermediates. Hold the center of the dumbbell with both your hands and sway it back between your legs. Make sure that you are paying attention and stepping straight backward. You should discontinue repetitions as soon as your form starts to break down. Within these larger muscle groups, there are several smaller muscles and their functions are different from one another such as flexion, extension, adduction, rotation. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Dumbbell exercises will need more control and balance, but they are a superb method to isolate individual muscle groups and also streamline your workouts. Slowly squat down with the standing leg. 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!). 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. Starting from the chest, leg, triceps to back, shoulders, biceps, wrist and core, I’ve categorized exercises for each muscle group. Your legs should be wide enough to swing a single dumbbell through. The routine will … Make sure to take long strides on every rep to fully engage the quads, hams and glutes. 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: This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. 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. Front squats are a foundational movement for nearly every other lower body exercise. Beginner Dumbbell Workout Female. 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. Make sure you stretch before any workout! Stand with the legs shoulder-width apart the knees only slightly bent. 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!). The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. In this case, leg exercises with dumbbells are a good solution. The feet should be pointed slightly outward. In this video we go through a dumbbell full body workout for beginners. A guide to beginners dumbbell exercises . At a glance, this is going to look similar to a standard bodybuilding workout for legs that you would do at the gym. In fact, all that you need is a set of dumbbells. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Your front knee should not surpass your front foot as you squat downward. 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