Trainer Charlee Atkins shares some of her top compound exercises for thigh workouts, using squats and more to build glutes, quads, and hamstrings. Exercise 5. You don’t know squats. In fact, one of my most popular articles ever is the one about squat form – Compound movements: The Squat. If you think leg workouts for women involving strength moves will bulk you up. Intermediate Exercises 4. All you need is a mat and a pair of dumbbells. 13 Shares View On One Page Learn the techniques for preventing common injuries and defeating post-workout pain in our Foam Rolling Techniques course. Trust me, you’ll feel this one instantly. "These exercises are a win-win for shaping legs and glutes." Create an online video course, reach students across the globe, and earn money. Hold your dumbbells at your side and step up onto the platform using one leg at a time. Try these variations to target different angles of the glutes … Dumbbell squats are one of the best dumbbell glute exercises for tightening the core, strengthening the lower back muscles and hips, and improving mobility. Grip the dumbbell around the round weighted part with your palms facing towards the ceiling. It’s tough to think of a better lower body exercise than the squat. Here's a dumbbell leg workout that you can do at home or at the gym! Pulling with just that leg, spread your legs as far as you can and return them to a together position. Make sure your knees don’t extend beyond your toes, as this can put extra strain on your knees and cause 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, … As its name suggests, the straight leg deadlift is a standard deadlift performed with your legs almost perfectly straight. Once again, try and remain controlled throughout the movement. How to Deadlift: The Ultimate Strength Exercise, Ace Your Interview With These 21 Accounting Interview Questions, Options Trading: Everything you Need to Know, Learn How to Write a Book in 8 Easy Steps, Complete Fitness Trainer Certification: Beginner To Advanced, Internationally Accredited Diploma Certificate in Fitness, Fitness Trainer Certification: Gym Workouts & Bodybuilding, Complete Hypnosis Weight Loss Course - Dieting Psychology, Dumbbell Leg Exercises For Quads, Glutes and Hamstrings. To perform them, you’ll need a pair of light dumbbells and a set of step platforms that you can raise and lower using extenders. Goblet squats are an alternative version of the dumbbell squat that lowers the strain on your wrists and forearms. At that point and you’re just going to perform about 20 to 30 repetitions this exercise is also effective for a time to race you two were really a great finisher for that lower body. To perform a single dumbbell deadlift, keep your legs further apart and lift them dumbbell from between your feet. 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. Using your arms for support, lean back and stretch your legs … Exercises 3&4 as a superset: Romanian deadlift (12 reps) + Glute bridges (:45 sec) – perform 3 rounds of this superset before moving on to the next exercise. Repeat for a desired 10-12 reps. 4. The monster walks are great for activating the glutes. Read on to learn how you can build strong legs without going to the gym or leaving your home. Since there’s no knee movement, more pressure is placed on your hamstrings, glutes and lower back muscles. If you're looking for exercises to help build glutes with weights, the deadlift is a great go-to. Drive through your heels to stand up with the bar, squeezing your glutes and lightly locking the knees at … Check This Out – 10 Best Resistance Band Exercises for Legs and Glutes . Learn how to squat properly and prevent common knee, spine and neck injuries in our blog post on bodyweight squats. This compound exercise target all of the muscles in the upper thigh and lower back, strengthening your quadriceps, hamstrings and glutes, as well as the muscles of your lower back. Advice Disclaimer - Legal Disclosure - Affiliate Disclaimer - Terms and Conditions - Privacy Policy. Luckily, not all of these exercises really require a barbell. Perform two to four set of eight to twelve reps of this exercise after squats for a great full-body strength boost. )HOW TO DO IT: Lie faceup on the floor with feet on the floor and knees bent 90 degrees. 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. Get a subscription to a library of online courses and digital learning tools for your organization with Udemy for Business. Hamstring curls are a great isolation exercise for your hamstrings – the long, strong and flexible muscles that connect your buttocks with your knees. ... For this leg workout, we’re going to be performing 6 of my favorite dumbbell leg exercises in circuit format. Action: Rest a dumbbell on the front edge of each shoulder and stand tall with the feet a little wider than hip-distance apart. These will promote the development of the quads nicely, so they will be a good addition to the deadlifts just mentioned above. Execution: Grab a dumbbell and hold it with both arms in front of you; Step wider than shoulder width and open your toes out You should feel a slight pull in your hamstrings (on the back of your leg). These are some of the biggest muscle groups in your body and they deserve the appropriate attention. With your back to that surface, attach your resistance band loop to your foot. Press the dumbbell high overhead using power from your legs and glutes, not your shoulder. Primary Muscle Worked: Quadriceps; Secondary Muscle Worked: Glutes; Change up your standard front lunge exercise with a dumbbell side lunge. 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. Place a dumbbell behind your left knee and squeeze your leg around it to hold it in place. Dumbbell deadlifts are challenging, and beginners may prefer to use one dumbbell as they get used to the exercise. 28 March 2019 by … This lower body workout from trainer Charlee Atkins is perfect to tone your glutes, hamstrings, thighs, and more. Although most people deadlift with a barbell, you can perform great deadlifts using a pair of dumbbells or, for beginners, just a single dumbbell. Legs and glutes Gym Routine for Women. Learn how to perform one of the ultimate strength exercises without damaging your knees and back in our How to Deadlift: The Ultimate Strength Exercise course. Instructions: Choose six exercises from the list below, including a mix of double- and single-leg movements. Did you know that you can eliminate most post-workout soreness by using a foam roller before and after your workout? Do you want to build muscle and burn fat at home? Equipment needed: Two dumbbells. Akash Sehrawat, Fabulous Body, Teaching Assistant. This compound leg movement with increase Quadriceps, Glutes and Hamstring Mass. We use cookies to ensure that we give you the best experience on our website. A pair of dumbbells is just about enough and the following workout can prove this to you. Keep the weight as light as possible and make sure you use good technique to maximize your gains and minimize injury potential. This exercise targets your quadriceps, glutes, hamstrings and the muscles of your lower back. We love adding this exercise into the routine because it makes the sides of your legs … Complete 12 repetitions and then repeat on the left side. 3. Leg Exercises; Best Dumbbell Butt and Leg Exercises Sculpt, Shape, and Strengthen Your Butt and Legs With These 25 Dynamic Dumbbell Exercises. Place the band above the ankles and then spread your legs apart to stretch the band. Dumbbell deadlift. That’s where dumbbell exercises come in handy. Instead of holding a dumbbell in each hand, you’ll hold just one dumbbell in front of your torso as it if were a goblet. Squats. Muscles worked: Glutes and hamstrings, abs, quadriceps, and shoulders. The gluteal muscles consist up of three different muscles: Gluteus Maximus (this takes a bigger percentage of the butt as it is the … Stand with one foot planted firmly on the floor, your knee slightly bent, and a dumbbell in the opposite hand. Primary Muscle Worked: Quadriceps; Secondary Muscle Worked: Glutes; Change up your standard front lunge exercise with a dumbbell side lunge. Choose two light dumbbells and hold them at your sides with your arms fully extended and relaxed. Perform sets of eight to twelve reps per leg, then take a one-minute break before starting on the next set. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Bring your hamstrings up to speed with two to three sets of hamstring curls at the end of your lower body workout. Finally, the last exercise you can do to target the legs and glutes are dumbbell step ups. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. The Best Leg Exercises for Stronger Glutes, Quads, and Hamstrings. Exercise 5: Diamond Lunge – 12 reps each leg. 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) 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. Front Squat. Strong joints are just as important as strong muscles. Place a set of dumbbells on the floor in front of you. Keep your back straight, your head looking straight ahead, and slowly squat down until your thighs are parallel with the ground. 10) Leg Raises. Learn how to train your upper and lower body, strengthen your core and build a powerful back at home with our No Equipment, No Excuses Home Workout course. This braking effect is a form of eccentric overload, which’ll be good for adding some meat on your butt and legs overall. Dumbbell deadlifts are challenging, and beginners may prefer to use one dumbbell as they get used to the exercise. Workouts; Best Dumbbell Butt and Leg Exercises The Ultimate Guide to the 25 Best Leg and Butt Dumbbell Moves (Bookmark For Later!) This dumbbell leg exercise target your glutes and hamstrings – the back of your legs. Diamond lunge: quads, glutes, hamstrings. Leg workouts with dumbbells; ... Forzaglia notes that these exercises target the major leg muscles in your glutes, hamstrings, and quads for a well-rounded leg workout. Make sure you actively engage the glute muscles to get the best results. There is little doubt that legs day is the toughest and most grueling workout session of the week. 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. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. Dumbbell Side Lunge. This 25 minute Kettlebell-HIIT workout is made up of 3x4 different exercises and each 4 exercise for 2 rounds. Grab a dumbbell in each hand and sit down, then stand up, and repeat! 1. Ah, leg day – we have a soft spot for it over here. Exercise 1: Dumbbell Deadlift. This exercise targets your lower body and will give your legs a killer workout. The muscles in your legs are the largest and most powerful in your body. 8. Keeping a straight back, with your chest forwards, and shoulders back, reach for the dumbbell with straight arms. Stand with your feet about hip width apart. If you continue to use this site we will assume that you are happy with it. One Arm Swing. Keep your chin elevated and your head pointing straightforward to take pressure off your lower back, and sit back as if you were squatting with a barbell. This is the third best-known compound exercise, after squats and lunging, involving the whole body to work. Within these larger muscle groups, there are several smaller muscles and their functions are different from one another such as flexion, extension, adduction, rotation. WHY IT WORKS: It’s one of the best moves to improve the activation patterns of the glutes. April … … Since squats often target the quads more than the hamstrings, these muscles are frequently neglected. Front squat: a major compound movement; works almost all muscles but mainly – quads, glutes, upper back, core.2. Sumo dumbbell squat helps to tone and strengthen your hamstrings, glutes… The push press is a fantastic exercise that works almost every muscle group in your body. 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 […] In this blog post, we’ll share eight dumbbell leg exercises for your quadriceps, glutes and hamstrings. Dumbbell step-ups are a simple but effective compound exercises that targets your quadriceps and hamstrings. While activation of the quads was similar in both carrying positions, the glute medius (your upper glutes) was activated to a much greater degree when the dumbbell is held on the back leg side. Not gonna lie – I don’t always go to the gym with a set plan of action in mind. Learn how to improve your flexibility and avoid common injuries with our Yoga for Strength and Flexibility course. Dumbbell step-ups. The Weighted Donkey Kick is a great butt exercise that also works the core and the hamstrings. Hold your dumbbells at the sides of your body and keep your hands facing towards your torso. Get on all fours and place a dumbbell behind either knee and squeeze it tightly; Keep your back flat and core engaged. The dumbbell good morning is similar to both exercises listed above, targeting the back muscles as well as the legs and glutes. But for the cases when I’m still not sure even after my warm-up, I just go by the motto – “When in doubt – squat!” and things just roll from there. Good for: legs, glutes. Slowly lift yourself back up using your quadriceps to complete a dumbbell squat, then repeat until you’ve finished your set. Not only have EMG studies revealed that basics such as squats, lunges, and calf raise work the leg muscles better, but women do not tend to build big muscles (trusted sources, 1*, … Look straight ahead, keep your back straight and pick up both of the dumbbells before lifting them up to your waist. 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. The focus of this workout is to tone up your glutes, quads, and hamstrings. Body exercises, and hamstrings re incredibly easy to perform a single dumbbell,. Works almost every Muscle group in your body gains and minimize injury potential hamstrings and the hamstrings muscles... Week ) a blog and annoy the whole time foam roller before after. Lunge – 12 reps legs so you can do at home the movement exercise also actives the of. 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