This Dumbbell Leg Workout Can Increase Your Mass in Less Time

Through dumbbell leg exercises, you can target all the muscle groups of your legs through a variety of movements using different positions.

If you have a pair of dumbbells at your home then you can get the legs of your dreams at the co

Safety Tips for Dumbbell Leg Workout

For doing dumbbell leg exercises, you should keep the following safety precautions in mind if you don’t want to fall prey to injuries.

• You should have sufficient strength in your hands to control the dumbbells during an exercise.
• Don’t perform these exercises if you are suffering from a lower back injury.
• Only use dumbbells once you have proper balance in doing bodyweight exercises.
• Use the proper form while lifting a weight off the rack, you should bend your knees and keep your back straight.
• After completing the exercise, don’t drop the dumbbells on the floor. Gently lower your body and place them on the floor.
• Don’t let your fingers get squeezed between the dumbbells. Trust us, that’s a very painful feeling.

Which Muscles You Can Work with Dumbbell Leg Workout

When you train your lower body, you primarily follow three types of movements which are squats, lunges, and hip hinges.

These movements can effectively train all the muscles of your leg. In addition, you will also engage the muscles of your core and lower back.

Through squats and lunges, you can hit your quads, glutes, and hamstrings. To engage your hip hinge, you can perform a dumbbell deadlift.

You can easily increase or decrease the intensity of your workout by using heavier or lighter dumbbells.

Best Dumbbell Leg Workout

Ok, so we won’t make you wait anymore. Let’s step into the best dumbbell leg workout for achieving those dream legs you always wanted.

1.     Goblet Squats: Best Dumbbell Leg Exercises

Why Should You Do It?

The goblet squats are a simple yet effective dumbbell leg exercise for mass. It’s usually done with a kettlebell but you can get the same results using a dumbbell.

It increases the benefits that you get through bodyweight squats and allows your muscles to achieve hypertrophy easily.

The goblet squats are easier to perform than barbell squats. You can easily maintain a proper posture while doing goblet squats as compared to barbell squats.

How To Do It

• Stand with your feet hip-width apart.
• Hold a dumbbell from the rounded side using both hands.
• Stick out your hip, and lower your body by bending your knees.
• Make sure to maintain an upright torso while bending your lower body.
• Pause for a second at the bottom of the movement and then return to the starting position.

Sets: 4

Reps: 12 RM-12 RM-10 RM- 10RM (Increase weight on each set)

2.     Forward Lunges: Dumbbell Leg Workout for Mass

Why Should You Do It?

Lunges are one of the best exercises that you can add to your dumbbell leg workout to increase your balance and stability.

In addition, they can be highly effective to increase leg mass in less time. They also help you in burning fat and replacing it with muscle mass.

Intending to develop muscle mass, we often ignore the flexibility of muscles although they are equally important. Lunges can help your lower body muscles be more flexible.

How To Do It

• Stand hip-width apart.
• Hold a dumbbell in each hand.
• Step out one foot a little further than your standard step.
• Lower your back knee and shin towards the floor.
• Using the force from your front foot return to the starting position.
• You can either do the desired reps on one side or alternate sides.

Sets: 3

Reps: 12 RM-12 RM-12 RM- 12RM

3.     Dumbbell Step Up: Smoke Your Legs with Dumbbells

Why Should You Do It?

The dumbbell step-up is a beneficial exercise for seriously toning your legs. It primarily works on your quads and you know the importance of shredded quads in the overall shape of your leg.

For adding an isolating movement to your dumbbell leg workout, step up is one of the most effective exercises for you.

You can easily intensify your exercise by adding more weight or increasing the height of the elevated surface.

How To Do It

• Stand in front of a bench with dumbbells in each hand.
• To increase the efficiency of exercise, you can use a plyometric box instead of a bench.
• Step your one foot on the bench, the other one will stay on the floor.
• Push your foot into the box to stand on it.
• Now, gently step down from the box.
• Repeat the movement with your other side.

Sets: 4

Reps: 12 RM-12 RM-10 RM- 10 RM (Increase weight on each set)