What are 3 leg exercises that I can do at home with my dumbbells?
Cindy, what are 3 leg exercises that I can do at home with my dumbbells? My top pick are Reverse Lunges, Goblet Squats and Romanian Deadlifts. These 3 effective leg exercises can be done using dumbbells and they can be done anywhere at home or in the gym.
Dumbbell Reverse Lunges
Hold a Dumbbell in each hand at your sides.
Take a step backward with one foot, lowering your back knee toward the ground.
Both knees should form 90-degree angles.
Push off the rear foot to return to the starting position.
Repeat to the other leg.
When you step back, make sure to keep the feet shoulder-width apart. If you’re feeling very off-balance in your lunge there is a good chance that you are stepping the back foot directly behind the front foot (essentially placing yourself on a tight rope).Keep the front foot flat on the floor when in the lunge position. One of the most common mistakes is raising up onto the ball of the front foot. One of the reasons for this is often the next most common mistake that I see with Dumbbell Lunges. Make sure to take a big enough step. Often times I see first timers take way too small of a step. This leads to lunge being extremely cramped and can lead to a whole host of other issues (like coming up on the ball of the foot as mentioned above).
Goblet Squat
Hold a dumbbell vertically with both hand close to your chest
Stand with your feet shoulder width apart.
Lower your body into a squat by bending your knees and pushing your hips back.
Keep your chest up and back straight.
Push through your heels to return to the starting position.
Before you get started, choose a weight. When just starting out, work with a lightweight dumbbell to practice your form. Pause your goblet squat. Squat down and pause in the bottom position. By pausing, you slow things down and get a better opportunity to find a comfortable position. You also prolong the stretch in the bottom, which might further improve your flexibility and mobility in the squat position.
Romanian Deadlift (RDL)
Don’t allow yourself to hunch over and round your upper back. Before you start the exercise, keep your chest lifted, your shoulder blades pulled back and think about standing tall. Maintain the natural arch in your back the whole time.
Hold a dumbbell in each hand in front of your thighs.
Stand with your feet hip-width apart.
Hinge at your hips and lower the dumbbells toward the ground, keeping the dumbbells close to your body and your back straight.
Feel a stretch in you hamstrings.
Engage your glutes and hamstrings to return to the upright position.
If you’re new to RDL - deadlifting, start out with light weights until you feel comfortable with the movement. From there, you can progressively increase the load. These 3 exercises target different muscle groups in the legs, providing a well-rounded workout. Include instructions on proper form, recommended sets and repetitions, and tips for progression. Remember to go SLOW & LIGHT! FOCUS on FORM! Start the 2 Sets of 12-15 repetition of each exercise. If your have any questions please contact me at Realwomenlift@aol.com or text 904-501-5759.
