Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause. Often times, we get caught up in routine movements and even though one may improve upon the regular squats, leg presses and leg extensions, diversity is needed. See our Privacy Policy for details. hold the head in extension to the spine, look straight ahead. It’s easy! Not only will the box jump make your legs look better, but it will also improve your strength and explosiveness. The rectus femoris is a muscle in the quadriceps that also flexes the hip – making it a bit more complicated than just moving your knee. All you have to do is get yourself a pair of DB’s in the appropriate weight and start doing the exercise mentioned above. Well, this workout will target every single muscle of your lower body, not just the quadriceps! Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. This dumbbell leg workout gives you an alternative route to take with just a set of dumbbells and some hard work. Once you’ve completed the circuit, rest for 2 minutes and begin again. Though the glutes are highly involved in all of the movements so far, it is recommended that you pay individual attention to them! But for multiple reasons, the standing leg extension is the better option. The DB box step-up will target the quadriceps and glutes, while also secondarily involving the hamstrings. Keep the rest of your body still throughout. Leg extensions are a great exercise for targeting the quadriceps. So there you have it, a dumbbell leg workout for muscle gains that will target the legs all around, including the quads, hamstrings and glutes, with some functional work as well! Finding this leg exercise to be hard? If you are looking to develop more stability and balance overall, the front to back DB lunge is a great pick to add in your routine! Once you’ve completed the circuit, rest for 2 minutes and begin again. Get fact-checked bodybuilding news and muscle building information from a reliable source. How Much Money Do Bodybuilders make for winning competitions? Step 2- Using your quadriceps, extend your legs to the maximum as you exhale. Grasp a dumbbell in each hand with the arms fully extended. The nature of this movement does not allow you to use momentum and cheat, meaning that every bit of tension is going to the lower body! Do three circuits total. Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs. This exercise will highly engage the quadriceps, hamstrings and glutes. Strength Training With Dumbbells, Barbell And Kettlebell, this exercise is proper especially for soccer players and strengthens the, sit down on a higher table or chair, your back is straight, your thighs lie on the table until the edge of the table, so that the knees are still moveable, hold the head in extension to the spine, look straight ahead, tilt the upper body a bit forward and hold your hands to the edge of the table, stretch out both legs without letting the weight fall down, the thighs stay on the table and do not move, let the weight come back again, repeat the exercise several times.

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