Most gyms have an array of effective leg training equipment, such as leg extension and curling machines, leg press stations, and squat racks. Unfortunately, those who train at home often do not have the funds or space to have such equipment, and therefore have to rely on the more basic exercises using nothing more than body weight or a set of dumbbells. This article outlines four leg exercises which can be performed at home, with nothing more than a set of dumbbells.
Dumbbell squat
The dumbbell squat targets the quadriceps, hamstrings, buttocks and lower back. The trainee squats down, grasping a set of dumbbells, until the dumbbells are just shy of the floor. The buttocks should be back, back straight, and chest up. Focus on sitting back into the exercise, so the lower legs remain at ninety degrees to the floor. The dumbbells remain to the side of the body, and not in front. The legs and back are then extended as the trainee stands up. The movement is repeated. This differs somewhat from the barbell squat, as the resistance is below the torso, instead of on top.
Dumbbell stiff leg dead lift
As with the barbell variation, the dumbbell SLDL targets the hamstrings and the lower back. The trainee stands upright whilst grasping a set of dumbbells. The dumbbells are brought to the front of the thighs, and the knees are slightly bent. The knees should remain fixed in this position throughout the exercise. The trainee then lowers the dumbbells towards the floor by flexing the torso forward. The back should remain straight, with the chest up. Once the dumbbells are just shy of the floor the back is extended to bring the body back into the starting position.
Lunges
Dumbbell lunges work both the quadriceps and the hamstrings. The trainee lunges one foot forward and bends down so the front leg is bent at ninety degrees. Sound posture should be maintained throughout the exercise. Grasping a set of dumbbells makes the exercise harder. Ensure both legs receive an equal number of repetitions.
Calf raises
The above exercises will stimulate the calf muscles somewhat, but the calf raise will directly exercise the calf. Stand grasping a set of dumbbells. The trainee then raises the heels off the floor by going onto their tip toes. Maintain peak contraction for one second, and then reversed the movement in a controlled manner. The exercise can be more effective if performed on a raises step, allowing the heels to descend further.
