For a lot of people, focusing on their legs can be a bit tough. This is because a lot of them have the mindset that has to do with focusing more on their arms, waist, and chest when they're at the gym. In order for you to have an impressively toned physique, it's important that you hit all of the muscle groups, including your legs.
If you’re someone who likes working out with dumbbells, here are the 7 leg exercises you can do with a dumbbell, at home or the gym!
- Squat Dumbbell Exercise
Stand up straight with one dumbbell (you can select the weight you’re comfortable with) in both hands. Make sure you’re holding it in front of your thighs. Now, bend your knees to lower your body. Keep lowering yourself until you’ve made a 90-degree angle and then raise yourself up after taking a short pause. Ensure that your upper body remains steady during this exercise.
- Dumbbell Reverse Lunge
This is the same as doing a normal reverse lunge but you’ll be holding two dumbbells (one in each hand). With your hands along the side of your body, place your foot back and bend the knee to bring your body down. Take a short pause and get back up. Ensure that your palms are facing your body. Repeat with the other leg.
- Dumbbell Side Lunge
Stand up straight. Hold a dumbbell (select the weight you're comfortable with) in each hand, with your arms falling against your body's sides. Palms should be facing inwards. Now, take a wide step sideways. Do it in such a manner that your knee has a 90-degree angle. Take a short pause and come back to the starting position. Repeat the same movement with the other leg.
- Dumbbell Swing Through
Hold a dumbbell using both hands. Make sure that your arms and the dumbbell are between your legs. Now, crouch to bring your knees to a 90-degree angle. Come back up and bring the dumbbell above your head. Pause for two seconds and then slowly come down to the starting position.
- Stiff Legged Dead Lift
With your palms facing each other, stand up while holding a dumbbell in each hand. Your arms should be against your sides. Bend your hips forward to lower the dumbbells. Take a short pause and bring yourself back to starting position.
- Dumbbell Toe Raise
Again, hold a dumbbell in each hand (palms facing each other) with your arms at your sides. Stand up straight and lift your heels by using your toes. Take a short break and lower yourself back to the ground.
- One Legged Toe Raise
Stand up and place one foot on a small step. You can use your stairs or a gym block. Hold a dumbbell with only one hand. Make sure the arm remains on your side. Raise your body by using your toes. Take a short break and come back down. Focus on your calf muscles when doing this exercise.
Feel free to use any of the above-mentioned 7 leg exercises you can do with a dumbbell to help tone your body. The great thing about these leg-focused exercises is that you can do them at home too if you have a pair of dumbbells.
They're easy to do and depending on the reps you perform they can help you lose weight from your legs and make them muscular. The only thing you need to keep in mind is that you should remain steady while performing these exercises.
If you feel any sort of pain while doing these dumbbell exercises you should stop as continuing can give rise to injuries. Also, perform these exercises in front of an expert, if possible, so you can know about the proper form and stance to use.