How to do it: Place your back foot on a box or bench and then lower your hips toward the floor by squatting back and down. 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 […] We’ll hammer through four rounds of these seven moves. Make sure your toes are pointed at least ten to thirty degrees out. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. How it works: This 30-minute dumbbell workout to build your quads is designed as a circuit. Inhale and position your knees in a squat like position. Squat by pushing your knees out so your elbows can move in between them. All rights reserved. It is also an excellent challenge if you are looking for a full-body movement that can help condition your muscles to work on your strength. Next, stand up with your arms extended over your head. Target this thigh muscle to develop that coveted teardrop. Despite their importance, they often get neglected in most lower-body workouts. Lateral Lunge with Dumbbells. This makes it easier to perform the dumbbell goblet squat. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. Return to the starting position by pushing up with the bent leg. Single-leg exercises can arguably be tougher than two-legged exercises if you do them right. The dumbbell Bulgarian split squat is a single-leg exercise that works on your quads as well as your glutes and hamstrings. How to do it: Holding dumbbells at arm’s length at your sides, step out into a lunge. Bulgarian Split Squat 4. That’s why it’s important to focus on this particular muscle group. Dumbbell exercises … That’s true—but it’s all the more reason to appreciate and focus on the quads. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. But the quads help us maintain proper posture while sitting or standing. The lunge is also another fantastic lower-body exercise that has been in existence for several years. Aim for at least three sets of eight to ten reps. Pause for a while and drive through your heel to get back to the beginning position. Start by holding dumbbells in your hands in a standing position and make sure that they are at your sides. Place your feet in a shoulder-width distance. Dumbbell Goblet Squat. Instead, they figure that this four-pronged powerhouse muscle that stabilizes the knees and flexes the hips will spring into action during pretty much any lower-body exercise. How to do it: Stand, holding dumbbells, with your feet shoulder-width apart. If you don’t have a barbell at hand and want to do something harder than a traditional bodyweight squat, this exercise is a good alternative. Other muscles this exercise works include your abs, hamstrings, hip flexors, and glutes. Make sure the dumbbell is under your chin and positioned against your chest. Squat as low as you can, keeping your lower back tight, and return to starting position. Start by holding a dumbbell with both your hands. Use the following exercises to strengthen your quads and improve your overall performance on lower-body workouts. As you lower your body, make sure your elbow touches your knees before standing back up. However, the addition of dumbbells and the lateral lunge variation works on different muscles apart from your quadriceps. Drop into a squat and drive from the floor, jumping as high as possible. Dumbbell thrusters are a complex exercise that works the hamstrings, shoulders, and glutes. Slowly proceed to hoist the dumbbells you are holding in each hand. These exercises will prime you for your return to the Iron Paradise. Quads play a major role in all kinds of running, jumping and kicking activities. Once you get to the ground, place your feet backward. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique. dumbbell weights that are within your range, Best Muscle Building Supplements for Men Over 40 [2020 Review]. Step to one side and squat back and down with the stepping leg, keeping the other leg straight. The squat is one of the best exercises you can do to build lower body strength. How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in … The squat is one of the best exercises you can do to build lower body strength. Return to starting position and switch legs. Robert Lemus is natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Their primary job is extending your knee and their secondary job is flexing your hip. And a well-developed set of quads is a thing of beauty, giving a body symmetry and curvature. All Right Reserved. Get back up to the starting position and repeat. Squat and pull your way to bigger, stronger quadricep muscles. Start by standing with your feet in a shoulder-width distance. It’s perhaps the one muscle group that looks equally impressive on men and women. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). Your quads play a significant role in ensuring that your leg performs the basic movements like running, walking, jumping, and climbing. When people work to counteract the physical effects of modern cubicle culture—hunching over computers and smartphones all day—they tend to focus on their hips and hamstrings, not their quads. Make sure that your rear knee gets close to the floor. Lower back to starting position. In fact, the quads come into play in just about every movement. The skater lunge is a full body exercise that targets the legs and shoulders. Make sure the end of your dumbbell heads rests on the top of your shoulders. Dumbbell Front Squat 2. Thank you for signing up. Bend over and slowly lower the dumbbells back to the ground. Bend each arm and return to the start position. You also need your physical therapists to go ahead to ensure that the above exercises help in your recovery. Make sure your left leg is straight as you do so. Quads help us keep proper posture and come into play in almost every movement we make every day. Next, place your feet in a shoulder-width distance and place your rear foot on a bench.