Stand with dumbbells grasped to sides. This will promote equal contralateral strength (i.e. Dumbbell Squats (3 sets, 16 reps) Walking Dumbbell Lunge (3 sets, 8 reps per leg) Dumbbell Crossover Lunge (3 sets, 8 reps per leg) Goblet Squat Jump (3 sets, 16 reps) Dumbbell Stiff-Legged Deadlift (3 sets, 16 reps) Dumbbell Step-Up (3 sets, 8 reps per leg) 3. Start by holding one dumbbell in each hand resting high near the shoulders. The single-leg bench squat targets and strengthens the legs, more specifically the quads and hamstrings.
Maintain your back in a straight position as well as your abs engaged (tight). Squat down as far as possible while keeping leg elevated off of floor. Dumbbell Single Leg Squat. One leg split squat with dumbbell. The objective of this exercise is single leg work. equal strength in both sides of your body).
Your head needs to be in neutral and you need to look forward. 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 […] Video is not supported by your browser. Perform a squat with one foot on the floor and the other on a bench. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core.
Return and repeat. Balance on one leg with opposite leg extended straight leg forward as high as possible. It can also be used to correct muscle imbalances some might experience over the years from strictly focusing on bilateral leg movements.
They work the large muscles in the quads, glutes, and lower back. One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat) Overview The dumbbell Bulgarian split squat is an excellent exercise for those looking to build a stronger squat personal record.
Dumbbell Squats (3 sets, 16 reps) Walking Dumbbell Lunge (3 sets, 8 reps per leg) Dumbbell Crossover Lunge (3 sets, 8 reps per leg) Goblet Squat Jump (3 sets, 16 reps) Dumbbell Stiff-Legged Deadlift (3 sets, 16 reps) Dumbbell Step-Up (3 sets, 8 reps per leg) 3. The dumbbell one-leg split squat is great for improving your lunge and squat, as well as enhancing your balance and developing unilateral functional strength. The movement also improves core strength, balance, stability, and coordination. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Utility: Auxiliary: Mechanics: Compound: Force: Push: Instructions. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). Always start with your weak leg, and do not perform more repetitions with your strong leg.
The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders.