How do you build muscular legs with dumbbells? The subject of having muscular legs is becoming a popular one. Virtually everyone wants to have the ideal set of legs, but not everyone is ready to work for them. For some individuals, it is the fear of lifting so many weights that holds them down. While others are not ready to stay true to the process, just like they say, “the process is as important as the goal.”
Regardless of the position you find yourself in, you can use building muscular legs, and this process isn’t as tedious as you think. The exercises this article will share with you to create muscular legs involve dumbbells.
How can dumbbells help to build muscular legs?
Dumbbells are small but handy equipment. They can be used for a wide range of exercises. Dumbbells allow you to go big or go home. Barbell exercises require you to get under the weight, which can be risky if you can’t handle the weight. With dumbbells, the weight is beside you. If you bite off more than you can chew, you can drop the weights without injuring or embarrassing yourself.
Another good thing about engaging in exercises that involve dumbbells is that you can do them anywhere, especially at home. Several exercises involve dumbbells and are used to tone and build the legs, and here is a list of these exercises and how to do them.
Leg exercises involving dumbbells
Step-up: To do this exercise, with your dumbbells in both hands, put one leg on an elevated surface like a chair. Now rise on the leg you placed on the high surface. Try to stay erect when doing this. This exercise can help strengthen the muscles in the quadriceps and glutes.
Sumo Deadlift: With the dumbbells in both hands, stand with your feet shoulder-width apart. Put the dumbbells in front of your thighs. Now bend your knees and push your hip backward while you hinge at the waist. Next, lower the dumbbells to the floor, tighten your glutes, and finally return to your standing position. With this exercise, you strengthen your glutes, hamstrings, and quadriceps.
Staggered-Stance Deadlift: With a dumbbell in your right hand, place it in front of your thigh. Stagger your legs, allowing your right foot to go back and bring your left foot forward. Lift your right heel to a few inches above the ground. Take your hips backward while hinging forward, then lower the dumbbell and let it stay close to your right leg. As soon as your hips reach 90 degrees, return to the starting position. You get to work the muscles in the buttocks and upper thighs with this exercise. Also, it will help improve your balance and stability.
Single-Leg Deadlift: With the dumbbells in both hands, stand on your right foot. Slightly bend your right leg while you hinge forward at your hips. Push out your left leg straight behind until your torso is parallel to the floor. Next, lower the dumbbells to the floor, but don’t touch the floor with it. Now go up and repeat the process for the other leg. Aside from improving balance and stability, this exercise can help better posture, strengthening the hamstrings, glutes, and ankle.
Lateral Lunge: With your feet hip-width away from each other, with a dumbbell in both hands. Now take a step to the side with your left leg, bend your left leg, and push your hips backward. Keep bending your knee till it gets to 90 degrees, and keep the dumbbells close to your legs. Then return to the starting position. The Lateral Lunge works the glutes, hamstrings, and quadriceps. It helps to increase flexibility and stability.
Thruster: Carry your dumbbells in both hands and raise your hands, keeping the dumbbells next to your shoulder and palms facing each other. With your legs shoulder-width apart, stand straight and have your torso upright. Go down till your thighs are parallel to the ground. While pressing the dumbbells on your shoulder, move back into a standing position. This exercise targets your quadriceps and glutes and improves coordination and balance.
Suitcase Deadlift: Carry a dumbbell on your right hand and have your feet shoulder-width away from each other. Then have your left hand tightened in a fist and positioned 45 degrees away from your body. Now slowly push your hips backward and lower the dumbbell till it gets to the middle of your shin. Make sure your back is parallel to the floor, and then return to the starting position. With this exercise, your calves, adductors, glutes, and quadriceps are strengthened.
Bulgarian Split Squat: Have a dumbbell in both hands and then place your right leg on an elevated surface behind you (a chair or box would do). Now bend your left knee until it is positioned at 90 degrees. Make sure your chest and shoulder are straight, and when you bend the left knee, pause a bit, and then rise to the starting position. This exercise helps improve quads, hamstrings, glutes, and calves.
Sumo Squat: First, get a dumbbell in your hands, hold it in front of your hips. Make sure your legs are shoulder-width apart, and your toes are slightly open. Then slowly push your hips backward while you bend down. As soon as the dumbbell gets close to the ground, you can go back up. The Sumo Squat emphasizes muscles in the inner thigh, glutes, hamstrings, and hip flexors.
Good Morning: This exercise is just like giving a deep bow, but with a dumbbell behind you. To do this, stand with your legs a shoulder-width away from each other. Then hold a dumbbell with both hands positioned right behind your tailbone. With your torso being straight, take a deep bow slowly till your upper body is parallel to the floor. Pause for some seconds and then return to the initial position. This exercise mainly focuses on the hamstrings.
The final word on how to use dumbbell exercises to build muscular legs
You can pick some of the dumbbell exercises to create a workout program or select a scientifically proven workout program like the 5 x 5 workout program. Also, there are many other weightlifting workouts for beginners and advanced lifters that can be used with the above-mentioned exercises. What matters the most is being consistent with the workout program you choose. Exercises work best in a workout program.