Single-leg exercises can arguably be tougher than two-legged exercises if you do them right. We cannot search for an empty value, please enter a search term. If you want to build an awesome pair of legs, this dumbbell leg workout will put you well in the right direction! Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. Place a dumbbell on its end and stand with your feet either side of it, about shoulder-width apart. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. Tense your abs and push back up through your heels to your starting position. if your left foot is forward, hold the dumbbell in your right hand, and vice versa). You should feel a slight pull in your hamstrings (on the back of your leg). https://dumbbell-exercises.com/exercises/legs">. Similar to the dumbbell deadlift we’ve just gone through, this single-leg deadlift variation will grow and strengthen your hamstrings and glutes, with the added challenge of one leg doing all of the hard work. Keeping a straight back, with your chest forwards, and shoulders back, reach for the dumbbell with straight arms. Aim to get your butt as close to the ground as possible. Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body. Alternatively, you can hold one lighter dumbbell in each hand. Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other. Make sure all of the work is being done by your front leg, and that you’re not using your back leg to help. Display the next step by step overlay image, Display the previous step by step overlay image, Summer Recipe | Mango and Blood Orange Chia Pudding, How To Get A Full Body Workout With Resistance Bands. Talk about effective! Find the middle-ground for you. Stand back upright, pushing through the heel of your standing leg, driving your hips forward. Hold a dumbbell in each hand and stand with your back to a bench. Having the weight distributed in front of you causes a different challenge, and will also give your abs a blasting. Push back up through your front heel, leaning forwards at 45 degrees (as before with the Bulgarian Split Squat), and bring your back foot forward to meet your front foot. Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Lean forward until your body is parallel with the floor, and bring your non-standing leg up behind you. Balance can be an issue initially, but you’ll perfect it with practice. They’ll fry your hamstrings and glutes, as well as your core and upper back. Hold the dumbbell with your palms facing up (hence the ‘goblet’ part of the name), with your feet around shoulder-width apart and your chest forwards, shoulders back. Leg growth doesn’t just happen using weights machines – which is great if they’re always being used. Alternatively, you can hold one lighter dumbbell in each hand. Sign up for offers, exclusives, tips & tricks, Navigate to the page search keywords input. Writer and expert / Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body. Posted on. Alternate feet after your set. Bend your front knee and lower yourself down to the ground –. Grab a pair of moderate weight dumbbells and incorporate some or all of these dumbbell leg exercises into your training routine! Swap legs. Push back up through your heel to the starting position. Keep the rest of your body still throughout. Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). If you stepped too far, you’ll find yourself using your back leg to help. There are so many different variations of the deadlift, but they all have one thing in common – they’re all more than just a leg exercise. But it’s so important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles. Bend your knees and move your butt backwards again, and lower the dumbbell back to the floor, still keeping your back straight. Site Navigation - use tab or left/right arrows to navigate, use down arrows to open sub menus where available, press escape key to return to top level. If you didn’t step far enough forward, your weight will be through the ball of your foot, not your heel. Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs. By Arabella Ogilvie, • How To Avoid Energy Crashing On Your Bike Rides, Protein for Women with a Busy Lifestyle | The Fit…, Buffalo Chicken Pasta Salad | 3-Day Chicken Meal Prep, Natural Snacks | Cacao Butter Energy Bar Recipe. Stand on one leg (starting on your weaker leg), and hold one relatively heavy dumbbell in the opposite hand to your standing leg. By Gemma Amery. Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause. 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