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How to work your legs at home

How to work your legs at home

How to work your legs at home

How to work your legs at home

When it comes to training, few things are more satisfying than the sweet sound of racking a barbell on the squat rack after a grueling squat set, but you may not always have access to one. I suggest swapping your barbell for a pair of dumbbells. Not only can you still achieve quad and hamstring growth, you can even stimulate new growth with the change in routine. There are six exercises in this combination routine. The first four exercises focus on your quads, and the remaining two are hamstring focused. Single-leg exercises have been added for added leg muscle stimulation, and improved stability while using dumbbells. These moves engage the smaller muscles, promising balanced growth and development.

If you exercise, you burn calories which in return burns fat and this is what we want to achieve right, we want a tones pair of legs to fit into those jeans and even show them of in a mini.

THE RULES

If…you want to build muscle

Do… 3 to 4 sets of 8 to 10 reps of each exercise, resting less than 60 seconds between each set

If…you want to build strength

Do…4 to 5 sets of 6 to 8 reps of each exercise, resting 60 to 90 seconds between sets.

If…you want to lose fat

Do…4 to 5 sets of 12 to 15 reps of each exercise, resting 30 seconds between sets

 

SINGLE-LEG EXERCISES ENGAGE THE SMALLER MUSCLES, PROMISING BALANCED GROWTH AND DEVELOPMENT.

 

 

Goblet Squats

Goblet Squats

Standing tall with your feet shoulder-width apart, grab the head of a dumbbell with both hands and hold it vertically against the front of your chest.

While keeping your back straight, squat down low until the tops of your thighs are at least parallel to the floor. Extend your hips and knees to return to the starting position.

TIP: KEEP YOUR CHEST UP AND BACK

 

 

 

 

 

 

 

Dumbbell Step-ups

Dumbbell Step-ups

 

 

Stand up straight in front of a flat bench while holding a dumbbell in each hand.

Place one foot on the bench. Step on the bench and drive your hips towards the ceiling, leaving the dumbbells at your side.

Step down with the other foot and repeat with the other leg.

TIP: KEEP YOUR CHEST UPRIGHT AT ALL TIMES, AND SQUEEZE YOUR GLUTES AS YOU STEP UP ON THE BENCH.

 

 

 

 

 

 

Dumbbell Lunges

Dumbbell Lunges

 

 

Stand up straight holding two dumbbells in your hands by your sides. Step forward with one leg, around two feet or so from the foot being left stationary behind, and lower your upper body down while keeping your torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up off your heel and return to the starting position. Repeat the movement for the other leg.

TIP: YOUR FRONT KNEE SHOULD NEVER EXTEND BEYOND YOUR TOES IN THE BOTTOM POSITION.

 

 

 

 

 

 

Dumbbell Hamstring Curls

Dumbbell Hamstring CurlsLie face down on the bench and position yourself so that your knees are at the edge of the bench.

Choose the appropriate dumbbell and set it on the ground near the lower end of the bench.

Secure the dumbbell between the arches of your two feet.

Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position.

Bending at the knees only, slowly curl the dumbbell up towards your buttocks.

Raise the dumbbell as far as comfortably possible or just past 90 degrees.

Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.

 

 

 

 

 

Dumbbell Stiff-legged Deadlifts

Dumbbell Stiff-legged Deadlifts

 

 

Hold a dumbbell in each hand with your arms fully extended in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent.

Bend at your hips until your torso is almost parallel to the floor. Pause, then shoot your hips forward, squeezing your glutes tightly to return to the starting position.

TIP: KEEP YOUR BACK STRAIGHT FOR THE DURATION OF THE EXERCISE

 

 

 

 

 

 

 

Bulgarian Split Squats

Bulgarian Split Squats

 

Hold a dumbbell in each hand with your arms fully extended at your sides. With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart. Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return back to the starting position.

TIP: KEEP YOUR CHEST UP AND DESCEND INTO THE SQUAT WITH YOUR HIPS AS OPPOSED TO JUTTING THE KNEE FORWARD.

 

 

 

 

 

 

 

Always remember, there is no rush, so do the exercises slowly, feel the burn and feel the muscle you’re working shed fat and tone. Remember the rules mentioned above in terms of the number of sets to do. Keep the tips in mind when performing your exercise and shape those legs now.

 

 

All the equipment can be procured from www.yourfitstore.com

 

All additional supplements can be procured from www.mydailysupplement.co.za

 

Keeping track of your progress by tablet or laptop can be procured from www.yourdigitalstore.co.za

 

Let us know how it goes and send feedback on whether this Blog helped you alan@yourfitstore.com

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