Sets/reps: Do 3 sets of 10-15 reps on each leg. 20-Minute Dumbbell Workout for Your Butt | Livestrong.com You should feel a slight pull in your hamstrings (on the back of your leg). Switch legs and repeat, keeping your rear leg unused the whole time. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Once again, try and remain controlled throughout the movement. If you would like to isolate the glutes and hamstrings – the two muscles at the rear of your legs – you can perform a variation called the straight leg deadlift. Slightly bend the knees then take steps forward. We use cookies to ensure that we give you the best experience on our website. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). One Arm Swing. These are some of the biggest muscle groups in your body and they deserve the appropriate attention. The major muscle groups in your legs include your glutes (hip extensors and abductors), quads (hip flexors and knee extensors), hamstrings (hip extension and knee flexion), and calves. Alternate lead legs for a total of six sets (three on each leg). You’ll perform ten reps of … 10 new exercises (Jan 10) Sidebar 'notepads' for privates notes (Dec 23) Supersetting functionality (Nov 22) 15 new exercises (Nov 12) Clients can now move workouts (Nov 7) 15 new exercises (Oct 10) 9 new exercises (Sep 14) 10 new exercises (Aug 30) Share workouts on Instagram and browser notifications (Aug 29) It’s tough to think of a better lower body exercise than the squat. With all that said – you don’t really need a gym nor a barbell to get an effective lower body workout that will make your legs and glutes burn in the best way possible. Dumbbell step-ups. WHY IT WORKS: It’s one of the best moves to improve the activation patterns of the glutes. You should definitely include this exercise to one of your glute exercises. 28 March 2019 by … Learn how to put together a fitness routine that helps you improve your weak points and become a better all-round athlete in our No Bull Fitness Course. Would love your thoughts, please comment. Romanian deadlift: hamstrings, glutes, lower back. There is little doubt that legs day is the toughest and most grueling workout session of the week. Drive through your heels to stand up with the bar, squeezing your glutes and lightly locking the knees at … Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Furthermore, this is the perfect exercise for a dumbbell leg workout at home. Ask an expert weightlifter for their favorite leg exercises and you’ll probably hear a long list of movements – from barbell squats to leg press – that require a barbell or special machine to be performed properly. )HOW TO DO IT: Lie faceup on the floor with feet on the floor and knees bent 90 degrees. Gently lower the dumbbells back to shoulder height and repeat, making sure to keep your back straight and your knees behind your toes. Spread the legs sideways every time you make a stride. Perform two to four set of eight to twelve reps of this exercise after squats for a great full-body strength boost. Pulling with just that leg, spread your legs as far as you can and return them to a together position. Primary Muscle Worked: Quadriceps; Secondary Muscle Worked: Glutes; Change up your standard front lunge exercise with a dumbbell side lunge. These exercises are challenging to master, but each is very good for pressing the glutes to grow and develop. Read on to learn how you can build strong legs without going to the gym or leaving your home. Equipment needed: Two dumbbells. Using your arms for support, lean back and stretch your legs … Learn the techniques for preventing common injuries and defeating post-workout pain in our Foam Rolling Techniques course. Place your hands in front of your hips while you hold a dumbbell in … Squats are one of the most challenging lower body exercises to perform using good technique. Keep the weight as light as possible and make sure you use good technique to maximize your gains and minimize injury potential. Good for: legs, glutes. Here's a dumbbell leg workout that you can do at home or at the gym! The Weighted Donkey Kick is a great butt exercise that also works the core and the hamstrings. Goblet squats are an alternative version of the dumbbell squat that lowers the strain on your wrists and forearms. At-Home Dumbbell Leg Workout With Weights (Calf, Glutes, Quads, and Hamstrings) August 8, 2018. Diamond lunge: quads, glutes, hamstrings. Normal deadlifts target your quadriceps, glutes and hamstrings fairly evenly. Get a subscription to a library of online courses and digital learning tools for your organization with Udemy for Business. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. 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. They’re also the most frequently used in everyday life, making post-workout soreness an annoyance and serious inconvenience. The resistance can help stimulate shoulder and chest muscles as well as your glutes. … 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. Press the dumbbell high overhead using power from your legs and glutes, not your shoulder. Along with the squat, the deadlift is one of the ‘big three’ exercises in competitive powerlifting. (Obviously, for this workout, you’ll want to use dumbbells instead of a barbell. Muscles worked: Glutes and hamstrings, abs, quadriceps, and shoulders. How to do it: Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Dumbbell step-ups. Browse through the various dumbbell exercises for the leg muscles below: Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated One Legged Toe Raise […] Look straight ahead, keep your back straight and pick up both of the dumbbells before lifting them up to your waist. Let's create a blog and annoy the whole internet with that! Learn how to improve your flexibility and avoid common injuries with our Yoga for Strength and Flexibility course. Doing squats and lunges with your body weight is a great way to target your glutes, but adding dumbbells into the mix challenges your body in a new way. Finally, the last exercise you can do to target the legs and glutes are dumbbell step ups. Running Man Repeat for 3 rounds. These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above. Dumbbell deadlifts are challenging, and beginners may prefer to use one dumbbell as they get used to the exercise. I, personally, have at least 2 legs/glutes focused workouts a week and that’s what I recommend. This exercise targets your lower body and will give your legs a killer workout. Alternatively, if you don’t have a step platform, you can perform this exercise on the bottom step in your home or on a small ledge. 2. The offside leg must step off and absorb the impact forces through the abductors, quadriceps, and glutes. 10) Leg Raises. To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. Dumbbell squats are one of the best dumbbell glute exercises for tightening the core, strengthening the lower back muscles and hips, and improving mobility. With this intense 15 minute workout, you’ll use the TRX suspension trainer to work the legs, glutes and core, all while getting cardio in too! 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