Benefits Of Dumbbell Leg Workout
There are many benefits to doing a dumbbell leg workout. They work many muscles at once, they can be done at home or the gym, and they build toned and nicely shaped leg muscles.
- Compound movements: A compound exercise means that 2 or more joints are moving at once. These movements make you work harder by recruiting more muscles to burn more calories and build stronger muscles in the workout.
- Do them anywhere: A pair of dumbbells is easy to store at home and doesn’t require the space that a squat rack does. Both gym and home leg workouts with dumbbells require just a small space with very little equipment.
- Strong legs look and feel good: Toned muscles are something that everyone can admire. It shows dedication and effort and they take time to build. Strength training has been shown to improve feelings of body satisfaction.
Tips For Doing Dumbbell Leg Exercises
Make sure you’re getting the most out of your workouts! You can’t just do some dumbbell lunges, deadlifts, and squats and expect to see results. If you need help building a workout routine, check out our 3-day workout split, 5-day workout split or the famous Arnold split for inspiration. Also, try incorporating some of these tips in your fitness journey to see results faster.
- Mobility routine: Since these movements are compound, this means that many joints need to move correctly. Spine, ankle, and hip mobility are all important to consider when performing a dumbbell leg workout. For example, if you don’t have a good ankle range of motion, this could impact how low you can squat. Consult a personal trainer or physical therapist to check for mobility deficits.
- Get enough protein: With continued weight training, consuming enough protein is important for building muscle. Typically, people should eat 0.8 kg of protein per kilogram of body weight per day. However, when you’re weight training, that demand increases!
- Get plenty of sleep: Sleep science is still an emerging field but many studies are showing the importance of adequate sleep time and its positive impact on helping the body build muscle. This study showed that even one night of sleep deprivation can hurt protein synthesis in the body.
Conclusion
While most leg workouts conventionally use lots of bulky equipment, we’ve compiled the best exercises for getting stronger and more muscular legs using only dumbbells. A dumbbell leg workout allows you to work your muscles harder, do them anywhere, and build higher self-esteem in the process. Make sure you also incorporate mobility, protein, and sleep into your routine as these are vital in your journey.
Frequently Asked Questions
By adding a mobility routine, consuming enough protein, and getting enough sleep, you will be supporting your body’s ability to build strong muscles.
Absolutely. All you need is a couple of dumbbells and a small space to move in. For many people, having dumbbells at home makes it easier to get the workout done!
By bringing the back leg up off the floor you are placing most of the demand on the front leg. You can do this exercise with just your body weight to start until you are comfortable adding weight.
The best time to work out is a personal choice. Some people love a morning workout routine, while others prefer later in the day. You may need some trial and error to find the best time for you, but essentially you will get the best workout when you are most ready to go to the gym.
For beginners, start with smaller weights, probably between 5 and 20 pounds. As you get stronger and become more comfortable with the movements, gradually increase the weight of the dumbbells.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- SantaBarbara, N.J., Whitworth, J.W. and Ciccolo, J.T. (2017). A Systematic Review of the Effects of Resistance Training on Body Image. The Journal of Strength and Conditioning Research, [online] 31(10), pp.2880–2888. doi:https://doi.org/10.1519/jsc.0000000000002135.
- Pasiakos, S.M., McLellan, T.M. and Lieberman, H.R. (2014). The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review. Sports Medicine, [online] 45(1), pp.111–131. doi:https://doi.org/10.1007/s40279-014-0242-2.
- Chen, Y., Cui, Y., Chen, S. and Wu, Z. (2017). Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. Journal of musculoskeletal & neuronal interactions, [online] 17(4), pp.327–333. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/.
- Lamon, S., Morabito, A., Arentson‐Lantz, E., Knowles, O., Vincent, G.E., Condo, D., Alexander, S.E., Garnham, A., Paddon‐Jones, D. and Aisbett, B. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, [online] 9(1). doi:https://doi.org/10.14814/phy2.14660.
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