Dumbbells 101 – Get a Leg up with these Dumbbell Exercises!

So you’ve gotten comfortable with a pair of dumbbells in your hand and you’re ready to start using them more in your workouts. How exciting! Now it’s time to move onto the largest muscle group in the body…your legs.

Also, remember if you’re just beginning weight training you should probably start with our Machines 101 series on leg exercises before you try these out. CLICK THE LINK below for that article:

Weight Machines 101 – Leg Machines – (Part 1)

We’ve put together a series of dumbbell exercises that will take you a step beyond machine leg exercises because they are going to challenge your legs and your core! It might take a few workouts to really adjust to the balance and stability these exercises require…but you’re up for a challenge, right?! Especially when it means you’re not only going to be toning your legs and butt; you’re also going to be defining your midsection.

So without further ado, here they are:

Dumbbell Squat

1. Stand up straight with your feet shoulder width apart while holding the dumbbells in each hand.
2. Slowly lower your torso and bend at your knees as you maintain your posture and keep your head up.
3. Go all the way down to a 90 degree angle and push back up with your legs.

Dumbbell Lunge

1. Stand upright while holding two dumbbells in your hands by your sides.
2. Step forward with your right leg about two feet or so (depending on your body) from the leg you are leaving stationary and go down until your knee is an inch or two from the ground while keeping your torso upright and balanced.
3. Push back up with your right leg into the position you started in.
4. Repeat with your left leg.

 

Dumbbell Reverse Lunge

1. Stand upright while holding two dumbbells in your hands by your sides.
2. Step backward with your right leg about two feet or so (depending on your body) from the leg you are leaving stationary and go down until your knee is an inch or two from the ground while keeping your torso upright and balanced.
3. Push up and go back to your starting position.
4. Repeat with your left leg.

TOP TIP: Do not allow the knee of the leg you are extending to come forward beyond your toes. This would put too much pressure on your knee joint.

TOP TIP: Make sure to keep the front of your shin perpendicular to the ground.

Dumbbell Deadlift

1. Stand upright holding the dumbbells at arm’s length with your feet shoulder width apart, and your knees slightly bent.
2. Keeping your knees slightly bent, lower the dumbbells over the top of your feet by bending at the waist while keeping your back straight.
3. Keep moving forward, as if you were going to pick something up, until you hit 90 degrees or you feel a stretch in your hamstrings.
4. Bring your torso back up by extending your hips and waist until you are back upright.

TOP TIP: DO NOT arch your lower back at any point during this exercise. If you have to bend your lower back you are using too much weight.

Dumbbell Step-Up

1. Stand upright with a dumbbell in each hand (palms facing inward) with a raised platform in front of you, or something equally stable with the same height.
2. Place your right foot on the platform and push the rest of your body up lifting your left leg into the air with a bent knee.
3. Step down with your left leg slowly, controlling all of your weight as you come down to your original starting position.
4. Perform several repetitions then repeat the same exercise only with your right leg going up and your left leg on the platform.

Dumbbell Calf Raise

1. Find a stable flat surface then grab two dumbbells and hold them with your palms facing inward.
2. With your toes pointing straight raise your heels off the floor and hold at the top of the contraction.
3. Slowly lower your heels back down.
4. Repeat.

TOP TIP: Be sure to pause at the top of the contraction and control the weight as you lower your heels back down.

After you’re done with this leg workout you should definitely feel it the next day! Also, if you have to travel down any stairs, the sidebar may become your best friend for a little while. The soreness will definitely be worth results however, and you will see the muscle definition start to show if you make these exercises part of your leg workouts. Enjoy!

Stay up to date with our Dumbbells 101 series as we release new exercises for each muscle group by following this link to subscribe to our blog updates and entering your email: http://bloglafitness.azurewebsites.net/join-our-community/