Dumbbell exercises wouldn’t have to be much less efficient in the case of constructing your legs – so long as you select the best dumbbell leg exercises. On this video, I’ll present you the very best dumbbell exercises for legs that can hit your quads, hips, glutes and hamstrings. As at all times on this sequence, I’m exhibiting you which of them strikes are finest for the totally different coaching targets you is perhaps capturing for.
I’ll cowl the very best exercises for constructing energy, muscle hypertrophy, energy, metabolic overload, a complete physique possibility, corrective actions and a specialised train for the outer hips and decrease again.
First up, we cowl energy. Right here, is is at all times most difficult to search out exercises for the legs since the simplest and utilized leg actions for constructing energy are achieved with a barbell; specifically the squat and deadlift. That doesn’t imply nonetheless that you simply can’t construct energy with dumbbells for those who select the best train. The dumbbell reverse lunge is nice at doing this whereas on the similar time defending the knees.
Just remember to maintain your torso upright whereas stepping again and out to maintain a large base of assist and never let poor stability undermine your capability to make use of this to progressively overload. For the posterior chain you’ll carry out a Romanian Deadlift. The important thing right here is to imitate the motion path of the bar as you’ll on a conventional RDL and maintain the stress and driver of the train because the glutes and hamstrings.
For hypertrophy there isn’t a higher dumbbell train for legs than the Bulgarian Cut up Squat. The truth that you possibly can both entrance load the train to higher hit the quads by standing upright or again load the train to higher hit the glutes by leaning ahead, offers you an ideal possibility and adaptability right here as effectively. The perfect half about this leg train is that it additionally permits for intensification methods to be added, like one and a half reps, that may additional induce overload and muscle development.
For energy, I like the dumbbell leap squat. The train trains triple extension by the ankles, knees and hips and is a good precursor to performing the facility clear, dangle clear and even the squat clear proven later on this video as the overall physique possibility. Make certain to land delicate and eccentrically load by your quads, reset and carry out the following rep with precision and high quality. When coaching for energy it isn’t about coaching to failure or fatigue however producing a restricted quantity of extremely exact reps.
Talking of the overall physique motion, my choose right here is the dumbbell squat clear. That is nice as a result of it requires you to raise the dumbbells from the ground and clear them. You’ll be able to add an extra press overhead if desired to contain much more higher physique and make this a fair higher whole physique motion.
The metabolic dumbbell train of selection is a killer. That is known as Stroll the Field. That is one thing that I did when the USO’s and Sheamus from the WWE got here in for a decrease physique workout and it introduced them to their knees, actually. The concept right here is that you simply wish to prepare to metabolic fatigue and discover a means to withstand the burn for so long as you possibly can. The buildup of metabolites creates a chemical stimulus for muscle development that’s depending on exploring such a brutal however efficient coaching.
For the correctives and specialised dumbbell train classes we wish to goal the hip complexes. One from the skin in and the opposite from the within out. The adductor muscle tissues are hit extremely effectively with the Goblet Adductor Lunge proven. Guarantee that the entire work to get again to the standing place is being achieved by the muscle tissues on the within of your leg. On the offset lunge, be sure you maintain your pelvis stage and secure to make the glute medius do all of the work.
As you possibly can see, there are many methods to construct greater higher legs with out having to throw within the towel if all you have got is dumbbells. This is without doubt one of the advantages of coaching like an athlete. When you realize why you’re coaching the way in which you might be, then you possibly can broaden your train repertoire to incorporate dumbbell exercises for legs that can nonetheless get the job achieved. For those who’re searching for an entire coaching program that places each workout in your palms step-by-step, head to the hyperlink beneath.
For extra dumbbell leg workouts and leg exercises for constructing greater quads and hamstrings, make sure to subscribe to our channel right here on youtube by clicking the hyperlink beneath and turning on notifications so that you by no means miss a brand new video when it’s printed.
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Not only did I put together the best dumbbell exercises for legs, but I also put together a list of the best dumbbell exercises for chest – https://youtu.be/7bo3RaOEL8g
Great video and very informative. Thanks
Watching this on Halloween hahaha
Freddie Mercury? That's a compliment. Man was a god.
How much reps and sets should I do for each exercise?
how many sets and reps
How many sets is enough for chest?
fantastic excersice
DB reverse lunge 2:16
DB RDL’s 3:03
DB Bulgarian split squat 4:26
DB squat cleans 8:42
DB off lunge 11:09
Goblet abductor lunge 9:57
(These are notes for my myself)
I'm sorry, I love these videos, they are informative but I just don't like that guy interrupting. He is not funny at all!
The sidekick is SO fucking irritating…
Jess is so gay
Awesome workout. My legs have been neglected but will definitely add this into the mix. Thank you.
LOL most funny video of them all 😂
I DIDNT KNOOW JESSE has a twin
coming out of a broken knee injury so i’m trying to strengthen my quad post surgery as fast as possible😭
LOL nice skit.
Great video… but maybe try to avoid being sexist in the future… ‘Queen of legs’… not cool to discriminate!
Great Glorious Jeff Thanks to your adductor exercise I have developed these muscles in my legs. The greatest natural physiotherapist athlete trainer on the planet sir bless you💯🙌🏻👑🧿♥
Ha! Jesse is such a comedian. He's driving Jeff nuts… Lol
Jessy needs too rest like a month now…
"we are the champions my friend, and we'll keep on fighting till the end"
Are dumbbells not an effective way to deadlift?
I've learned so much in your videos, thank you! Not gonna lie though on Saturdays and Sundays I am usually hung over and do The only 2 exercises Scott says I need. 🤣
You may have created a hambone beast with Jessie, but he's still inspiring. I'm a skinny guy. So, I am impressed that a skinny guy can change his body composition. I had zero idea that that could even be possible. Instead, I spent/wasted literally decades in deep self-hatred. I'm in my 60s now, and that level of change may not actually happen. But I am optimistic that I can build a happy, healthy life, and then die. Forward ever!!
Imazing
Thank you for sharing the perfect leg workout !!!!
Awesome!!
Please never take this down. This is my FAVORITE video you have. Among many many exceptional videos.
HOW MANY SETS OF THESE DO WE HVE TO DO?
You don't even need socks on tile or hardwood, you can use furniture sliders like I do with carpet