Wanting to have big legs already puts you above most “bros” who are only interested in benching and doing biceps curls. Kudos for that!
Legs are the biggest muscles in our bodies, and making them strong is important beyond aesthetic reasons. Leg training will improve your athletic performance, and make your day-to-day activities easier.
It will also prevent knee, hip, and ankle injuries, as leg muscles support those big and important joints. Leg strengthening exercises and dumbbells legs training are the best ways to make sure your joints stay healthy, long-term.
Furthermore, increasing the muscle mass of the lower extremities is a great way to burn more fat, while you train them, but also after the workouts. Most moves that involve leg muscles are compound, requiring synergy between joints and different body parts, which burns a lot of calories.
But, you must be wondering if it’s possible to build big legs only with commercial dumbbells legs workout? And the answer is yes—you can build anything with just a pair of dumbbells, it is the most versatile piece of equipment. This article will show you how.
Exercise #1: Squats
Squats are the best exercise for lower body workout, everybody knows that. Even bodyweight squats will build great legs, but if you add more weights for legs by holding a set of rubber hex dumbbells, you will push it to the next level.
You can mix things up, holding them on your sides, overhead, sumo, in a front squat or goblet positions. All those variations will torch your quads, but also your glutes, and get your heart pumping.
Exercise #2: Lunges
Lunges are another of the staple leg exercises. What makes them great is that you train your legs one by one, which will fix any potential imbalances.
There are a lot of variations you can try, including reverse lunges, side lunges with touch and more. You can also hold only one dumbbell, forcing your muscles (especially abs) to work extra hard to keep the balance.
Exercise #3: Single Leg Deadlifts
Dumbbell single leg deadlifts are excellent for building your hamstrings, glutes, as well as for practicing balance. You can do this exercise with two dumbbells, or with only one, going down our left leg with your right arm, which will be even more challenging.
Exercise #4: Standing Calf Raises
To perform this exercise, you will need some stairs. Stand on a stair with your left foot, only your toes, heel hanging down in a “negative” and hold a dumbbell with your right hand. Push yourself up, fully contracting only the calf muscle, and hold for a second on top. Slowly reverse the movement, fully stretching your calf. Switch legs and arms and repeat.
Exercise #5: Bulgarian Split Squat
This one looks similar to a reverse lunge, but you will place your back leg onto a chair or bench, without moving it. Hold a pair of dumbbells in each hand, and lower your body until your back knee almost touches the floor. Don’t let your posture drop, keep your chest up throughout the whole movement. This exercise is a quad and glute killer and is extremely demanding. Start doing it with your bodyweight only.