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.
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.
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
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.
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
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
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
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.
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