We all have friends who are scared of leg day. Heck, you might even be the friend who is scared of it. You may fear it so much that you justify running as your leg day workout. Pro tip, that isn’t how it works. You still need to lift. Which brings up the question, why is it important to lift and not just run?
Working your lower body will help you with both your functional strength as well as aid in injury prevention. For those who are interested in losing weight, lifting has been proved to facilitate weight loss as well. In fact, without performing squats consistently, you will lose the ability entirely as you age. If you don’t think that is a big deal, try using the restroom without having the ability to squat. It won’t happen.
Today’s workout will feature the top ten best leg exercises. All of which can be performed in your own living room! These leg exercises at home can help prevent future movement issues, as well as help you get shredded for the beach. This dumbbell leg workout targets the entire lower body, while also incorporating some core and upper body work to facilitate different reactions throughout the body.
Today’s workout can be scaled up or down, making it perfect for beginners and advanced level athletes alike! All you will need is a pair of dumbbells for this great workout! Just be sure to watch the videos to make sure you are performing the exercises safely and effectively!
Working Out with the Hyperwear Softbell Adjustable Dumbbell
For these leg exercises at home you will notice the model is using a unique set of dumbbells. Unlike traditional dumbbells, the SoftBell Adjustable Dumbbell’s weight comes from sand instead of metal. In practical terms, this means that the SoftBell Dumbbell is safer for home use. On the rare occasion that you drop the weight, your floors will be safe. In fact, these at home leg exercises are even more effective with Hyperwear’s dumbbell alternative.
You may ask, why is that? The answer is due to the adjustable nature of the SoftBell Dumbbell. Within seconds, you can easily adjust your dumbbell from 3lbs up to 20lbs. This versatility is difficult to match, making it the perfect tool to accomplish the ten best leg exercises from the comfort of your own home!
Fire Up Leg Day with Hyperwear’s Dumbbell Lower Body Workout
SoftBell Dumbell: Squat to Curl to Press
Traditionally squats are performed with a barbell on your back. Although barbells are the most common, dumbbells allow for more variety in your movement. The squat to curl to press is not only going to challenge your lower body, but your core and arms as well. By challenging the entire body, you can facilitate quicker changes for your overall physique.
- Slowly squat down, with the dumbbells at either side of the body.
- As you come up from your squat, begin curling the dumbbells to your shoulder
- Once the dumbbells have reached your shoulders, add a small dip and press overhead
- Repeat for 15 reps.
SoftBell Dumbbell Lateral Lunge to Row, Shift then Press
Although the title of the move may be confusing, the move itself is relatively simple to perform. In addition, it will target the inner and outer thigh, which can be difficult to target. These inner and outer muscles will help stabilize the knee, reducing injury risk for anyone who likes to compete in athletic events.
- Perform a lateral lunge one direction, while simultaneously performing a dumbbell row.
- After completing that movement, shift your weight to the other leg.
- Once you have your weight on the other foot, slowly press the weight overhead.
- Repeat for 12 reps per side.
SoftBell Dumbbell Goblet Squat
Goblet squats are an effective way to improve squat form, while still getting a great workout in. For those looking for an extra challenge, anchor a Hyperwear SuperBand to a stable point behind you. Step into the band and then perform the same movement pattern. This band is not necessary for the workout, but is a great way to level up the exercise if you are already familiar with the movement pattern.
- Hold the dumbbell by the bell, instead of the handle
- Keeping your feet slightly wider than shoulder width, slowly squat down
- Push through the ground to return to your starting base
SoftBell Dumbbell RDL
RDL’s, an acronym for Romandian Deadlifts, are one of the best exercises for posterior strength. They light the hamstrings on fire, while also making the glutes work. If performed correctly, RDL’s will leave you feeling sore for a few days. The majority of the population is quad dominant due to sitting all day, so this is also great as a corrective exercise.
- Holding a dumbbell in each hand, hinge over slowly
- Your back should stay flat, keeping the lats engaged
- Keeping the dumbbells tight to the body, lower to a comfortable position and then raise up slowly
SoftBell Dumbbell Jumping Jack Press
Many people assume the only way to work lower body is through squats, lunges or deadlifts. This couldn’t be further from the truth. The entire body functions as one unit, so you can actually use the upper body to facilitate changes in the lower body. This exercise capitalizes on this concept by using a top-down driver to train the glutes.
- Start with one dumbbell loaded by the opposite ankle
- Unwind and press the dumbbell overhead, on the opposite side of the body
- Return to the start position, focusing on winding at the hip
- Repeat for 12 reps per side
SoftBell Dumbbell Opposite Ankle Reach to Press
Many people assume the only way to work lower body is through squats, lunges or deadlifts. This couldn’t be further from the truth. The entire body functions as one unit, so you can actually use the upper body to facilitate changes in the lower body. This exercise capitalizes on this concept by using a top-down driver to train the glutes.
- Start with one dumbbell loaded by the opposite ankle
- Unwind and press the dumbbell overhead, on the opposite side of the body
- Return to the start position, focusing on winding at the hip
- Repeat for 12 reps per side
SoftBell Dumbbell Single Leg RDL
For those looking for more of a challenge, I introduce you to the single leg RDL. As you can see from the previous exercise, RDL’s are way more challenging than they look. Since hamstrings are a common weakness for most people we are going to target them once again. The single leg version will cause you to use more stabilizers in both the ankle and core. For this reason, try to keep the weight light initially. Get comfortable with the movement and then bump up.
- Start with a dumbbell in one hand and the opposite foot on the ground
- Slowly hinge over, keeping the back safe by engaging the lats.
- Once reaching a comfortable position, return back to your starting spot and avoid tapping the other foot down unless necessary
SoftBell Dumbbell Split Squat
Another squat variation, the split squat is great at targeting single leg strength. It is an advanced move, so if you haven’t tried this exercise before make sure you are close to something stable. Especially if you have bad balance, a wall can help you perform this movement safely. Start with a small range of motion, but as you get better try to get deeper into your squat.
- Start in a staggered stance, with 1 arm on the wall if you have balance issues
- Slowly sink down, keeping the range of motion short initially.
- Drive up and repeat the same movement, trying to get a little deeper each time
SoftBell Dumbbell Lunge with Curl
We are on move number 9 and I know you were excited because you thought we forgot about lunges. Well, hate to disappoint you but we did not. And because you were hoping we would forget, add some curls to your lunges as well. This will help you train the legs effectively, regardless of how much space you have in your home gym.
- Lunge forward, keeping the chest tall
- As you are lunging, curl the dumbbells
- When you get to your end range, try to sink just a little lower into the position
- Return home and return the dumbbells back to the starting position
SoftBell Dumbbell Low Shuffle
Shuffles are an effective way to train the lower body that are often neglected. As we get older, we tend to favor simple exercises. Exercises that don’t require a ton of movement and are a little easier. I challenge you to add these shuffles into your routine. If you’ve played sports, you know how effective a low defensive shuffle can be. If not, give this a shot and tell us what you think!
- Start with the dumbbell at chest height, in a low squat position
- Shuffle out three steps, being sure to keep separation between the feet
- If you want more of a challenge, add a Superband
- Try to get as many shuffles as possible in 1 minute
