How to use dumbbells to exercise your legs effectively?

Most people just think that although dumbbells are a kind of fitness equipment, they can only train the muscles on the arms. But everyone doesn’t know that dumbbells are actually very useful. They can not only train the strength of the arms, but also the strength of the legs. The dumbbell puller leg can strengthen the thigh muscles and make the thighs stronger and stronger. So how can dumbbells exercise the legs effectively?

How to use dumbbells to exercise leg muscles (with pictures)

1. Squat Exercise Exercise Parts: Quadriceps, gluteus maximus, hamstrings and adductors Action Essentials:

1. The knee should be in the same direction as the big toe;

2. The head, neck and limbs are in the same direction;

3. When repeating the action, make sure to keep the direction unchanged and the body stable. Starting action:

1. Hold the dumbbells tightly with both hands, stand with your feet slightly wider than your shoulders;

2. Turn your hips slightly outward, and your feet and knees should also turn in the same direction;

3. Keep your chest up, abdomen in, and waist slightly arched.

action:

1. Start to bend your knees, push your hips back, and squat slowly;

2. Lift your chest and abdomen, straighten your back, and keep your hips moving backward;

3. Unless otherwise specified, the knees are roughly at 90 degrees;

4. Return to the starting position;

5. Do not bring your knees together when you squat to the point.

2. Gastrocnemius muscle exercise Exercise area: Gastrocnemius and soleus muscle Action essentials:

1. Do not change the position of your hips and knees during exercise;

2. Keep your body balanced and point your toes upwards as far as possible. Starting action:

1. Stand with your feet forward, shoulder-width apart;

2. Hold the dumbbells tightly on both sides of your hands, with your palms facing inward;

3. Keep your chest up, abdomen in, and slightly bend your waist.

action:

1. Slowly, stand on tiptoes as high as possible;

2. Tighten your peroneal muscles and slowly return to the starting position.

3. Lunge Exercise Exercise Parts: Quadriceps, gluteus maximus, hamstrings, adductors Movement Essentials:

1. Spread your feet forward and backward, with the front foot directly below the knee and the back foot standing in a straight line;

2. Lift your head, chest and hips;

3. Perform the single-leg movement until fatigue occurs, then switch legs and repeat. Starting action:

1. Stand with your legs apart, front and back, with your front foot upright and your back foot diagonally forward;

2. Hold the dumbbells tightly with both hands, let them hang naturally, with the palms facing inwards;

3. Straighten your chest, tighten your abdomen, and lift your hips.

action:

1. Squat down slowly, keeping your front knee in the same direction as your big toe;

2. Move backward and bend downward, and stop before touching the ground;

3. Stand up and return to the starting position, and repeat the action.

4. Straight knee deadlift exercise Exercise parts: hamstrings, gluteus maximus, erector spinae Action essentials:

1. Stand naturally, lean your upper limbs forward, and do not turn around when doing the movements;

2. Bend your knees slightly;

3. Move appropriately and lean forward as much as possible;

4. It is especially important to keep your chest up and not turn around. Starting action:

1. Stand with your legs about shoulder width apart;

2. Hold the dumbbells tightly with both hands and place them in front of your thighs with your palms facing inward;

3. Stand naturally with your knees slightly bent forward;

4. Straighten your chest, tighten your abdomen, and lift your hips. action:

1. Stand still with your feet, slowly lean your upper limbs forward, and move your hips backward;

2. Stop when your hamstrings begin to become tired and sore, and your back begins to rotate;

3. Concentrate on tightening your hamstrings and straighten your body to return to the original position.

As for how to exercise the legs with dumbbells effectively, we need to find the method from the fundamentals. Dumbbell leg exercises can start with squats. For many novice friends, they must master the dumbbell training techniques when practicing with dumbbells. Only by mastering the dumbbell training techniques, no matter which part of the body is being trained, dumbbells can be used to train.