August 1

30-Minute Leg Workout At Home (VIDEO)

By fitness

August 1, 2022




Legs, glutes, quads and hamstrings — hit them ALL on this 30-Minute Leg Workout At Home! This educational exercise video guides you thru 14 of one of the best leg workout routines you are able to do at residence with a set of dumbbells. A whole decrease physique burnout.

It’s no secret we love leg day round right here. Our at-home leg exercises are a number of the high exercise routines on our website.

You don’t want a flowery squat rack, bench or health club gear to see decrease physique power positive factors. Leg exercises at residence may be simply as efficient. This 30-minute leg exercise targets the glutes, quads, hamstrings and thighs with solely a set of dumbbells!

Lunge with dumbbells, 30 minute leg workout at home

Leg Workout At Home FAQs

What Are The Best Leg Day Exercises I Can Do At Home?

When it involves leg day, I like to start out with the fundamentals — squats, lunges, deadlifts, sumo squats and glute bridges. These decrease physique workout routines are classics for a motive – they every hit the quads, glutes and hamstrings in a barely totally different method, so that you get a well-rounded exercise by combining them.

Can I Build Lower Body Strength With Just A Set Of Dumbbells?

YES! As a busy mother, I’m all about residence exercises. Lower physique power coaching with dumbbells is an efficient strategy to prepare the leg muscle tissue.

Why Are Leg Workouts For Women Important?

Leg exercises are necessary for EVERYONE, however girls are typically comparatively stronger of their decrease our bodies than their higher our bodies (NCBI) so leg exercises can really feel actually empowering! Leg exercises are additionally actually efficient as a result of they’re hitting a number of massive muscle teams, which means you get main calorie burn in your buck. I recommend power coaching not less than three days per week to maximise muscle development. Of these three days, I might advocate two of them incorporate decrease physique power coaching workout routines. 

This 30-Minute Leg Workout supersets decrease physique power workout routines to construct sturdy legs at residence!

We’ll work each legs collectively and incorporate some single-leg workout routines, in addition to energy burnout strikes to boost your coronary heart fee.

Workout Equipment:

Medium-to-heavy set of dumbbells. Option so as to add a light-weight/medium mini loop resistance band. 

I recommend anyplace from 10-25 lbs. I’m utilizing 15 lb dumbbells on this exercise video. Note, you might have the choice to drop weights at any time and carry out these leg workout routines with simply your body weight.

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Workout Instructions:

Follow together with the guided Leg Workout At Home video on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (two power coaching workout routines and one energy burnout train per circuit)
  • Reps and Timed Intervals (carry out 12-16 reps per power train and 30 seconds per energy train)
  • Repeat the Strength Training Exercises x2 Sets (then shut out the circuit with the ability burnout train)

5 Best Dumbbell Leg Exercises for Lower Body Workouts!

Workout Outline

CIRCUIT ONE: SQUATS AND DEADLIFTS 

  1. Front Rack Squat
  2. Staggered Deadlift
  3. Power Move: 2-Count Goblet Squat Jack

CIRCUIT TWO: LUNGES

  1. Reverse Lunge
  2. Low Lunge and Rear Leg Lift
  3. Power Move: Weighted Lunge Jumps

CIRCUIT THREE: RESISTANCE BAND SQUATS 

  1. Dumbbell Front Squat and Resistance Band Side Leg Lift
  2. Resistance Band Squat Walk
  3. Power Move: Squat Jump Front/Back and Dumbbell Pick Up

CIRCUIT FOUR: SUMO DEADLIFTS AND SQUATS 

  1. Sumo Squat and Sumo Deadlift
  2. Sumo Squat and Lunge
  3. Power Move: Dumbbell Swing

BONUS FINISHER: GLUTE BRIDGES

  1. Dumbbell Glute Bridge with Resistance Band Abduction
  2. Dumbbell Glute Bridge Hold and Pulse

8 Leg Exercises At Home With Dumbbells

Front Rack Squat

Targets: Glutes, quads, hamstrings and core.

front rack squat with dumbbells | leg workout at home

How To Do A Front Rack Squat With Dumbbells

  1. Stand with ft shoulder-width aside, toes pointing straight forward or barely angled out away from the physique.
  2. “Front Rack” your dumbbells at shoulder peak by inserting the again head of every dumbbell in your shoulders. Elbows are up and pointing straight forward (assume elbows consistent with shoulders).
  3. With your weight in your heels, sit your hips again. Lowering your hips down till they're parallel along with your knees bent at a 90-degree angle.
  4. Then drive by means of your heels to return to the beginning place, squeezing your glutes to face tall.

Modification: Perform a again squat by inserting one dumbbell horizontally throughout your neck (one head of the dumbbell resting on every shoulder). Or maintain each dumbbells at your sides. Alternatively, you possibly can drop the dumbbells and carry out body weight squats.

Staggered Deadlift

Targets: Hamstrings, glutes, hips, lats and traps. The staggered stance locations and further emphasis on the hamstrings, glutes and hips of the entrance leg.

staggered deadlift with dumbbells | best leg exercises for women

How To Do A Staggered Deadlift With Dumbbells

  1. Stand along with your ft hip-width aside. Hold one dumbbell in every hand, palms going through your physique.
  2. Stagger your ft so your proper leg is roughly one foot-length in entrance of your left foot. Kickstand your again left foot, left heel floating off the bottom.
  3. Keep 80% of your weight in your entrance proper foot, 20% in your again left toe.
  4. With legs straight, hinge at your hips to decrease your torso as you slide the dumbbells down your legs. Think about pushing your hips in direction of the wall behind you.
  5. Hinge till you are feeling a stretch at the back of your entrance proper leg (vary of movement shall be totally different for everybody). Then drive by means of your entrance proper heel to face up straight; returning to the beginning place.

Reverse Lunge

Targets: Quads, glutes, hamstrings and hips.

reverse lunge with dumbbells | leg workout at home

How To Do A Reverse Lunge With Dumbbells

  1. Stand with ft hip-width aside. Hold one dumbbell in every hand at your sides.
  2. Step your proper leg again right into a reverse lunge, dropping your proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  3. Then squeeze your left leg glute, driving your again, proper leg ahead as you get up.
  4. Repeat, stepping again along with your left leg, then driving by means of your proper glute to face up.

Low Lunge And Rear Leg Lift

Targets: Legs, glutes, quads and hamstrings.

lunge and rear leg lift

How To Do A Low Lunge And Rear Leg Lift

  1. Start in a low lunge place, proper leg ahead, left leg again; each knees bent at 90-degree angles. Option to relaxation your arms on the heads of your dumbbells for steadiness help.
  2. Engage your entrance proper glute as you get up, balancing in your proper leg. While concurrently, squeezing your butt to raise your again left leg into the air (performing a rear leg raise).
  3. With management, return your left leg to the bottom and decrease again all the way down to a low lunge place.

Dumbbell Front Squat And Side Leg Lift

Targets: Glutes, quads and core. The aspect leg raise locations an additional emphasis on the hips and abductors (outer glute/hip muscle tissue).

Squat and side leg lift with resistance band

How To Do A Dumbbell Front Squat And Side Leg Lift

  1. Stand with ft shoulder-width aside, toes pointing straight forward or barely angled out away from the physique. Option to put a resistance band about 6 inches above your ankles (across the calf/shin space).
  2. “Front Rack” your dumbbells at shoulder peak. Place the again head of every dumbbell in your shoulders; elbows up and pointing straight forward (assume elbows consistent with shoulders).
  3. With your weight in your heels, sit your hips again. Lowering your hips down till they're parallel along with your knees bent at a 90-degree angle.
  4. Then drive by means of your heels to face, squeezing your glutes to face tall.
  5. With your core engaged, switch your weight into your left leg as you raise your proper leg out to the aspect.
  6. Lower your proper leg again to the bottom with management to return to the beginning place.

Lateral Resistance Band Walk And Squat

Targets: Legs, glutes, quads, hips, abductors and core.

lateral resistance band squat walk

How To Do A Lateral Resistance Band Walk And Squat

  1. Place an elective resistance band round your calf/shin space (6 inches above your ankle joint).
  2. Stand along with your ft barely wider than your hips to create stress throughout the band (activating your glutes). Hold one dumbbell at your chest.
  3. Bend your knees to decrease down right into a squat place. Dropping your hips down, weight in heels, chest up.
  4. Hold this loaded squat place as you are taking two huge lateral steps to your proper; stretching the band so far as you possibly can with every step.
  5. After two steps to the proper, drive by means of your heels to face tall.
  6. Lower again right into a loaded squat place, and take two huge lateral steps to your left. Repeat this sample.

Sumo Squat And Sumo Deadlift

Targets: Quads, glutes, hamstrings, hips and interior thighs (or adductors).

sumo squat and sumo deadlift with dumbbells

How To Do A Sumo Squat And Sumo Deadlift With Dumbbells

  1. Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Hold one dumbbell in every hand between your legs.
  2. Bend your knees to decrease down right into a sumo squat, pushing your knees out in direction of your pinky toes as you drop your hips parallel to your knees.
  3. Pause and maintain on the backside of your sumo squat, then push your hips up and rotate your toes to be parallel (going through ahead).
  4. Squeeze your glutes and interior thighs as you pull the dumbbells up your thighs (such as you’re doing a deadlift) to face tall.
  5. At the highest of your deadlift, barely rotate the toes out to seek out the highest of your sumo squat stance.

Sumo Squat And Lunge

Targets: Quads, glutes, hips and adductors (interior thigh muscle tissue).

sumo squat and lunge combo move, leg exercises for women

How To Do A Sumo Squat And Lunge

  1. Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Hold one dumbbell at your chest.
  2. Bend your knees to decrease down right into a sumo squat, pushing knees out in direction of your pinky toes. Think about making an attempt to remain as little as potential by means of this complete motion.
  3. Rotate your hips to the proper as you drop your again left knee right into a lunge place, each knees bent at 90-degrees and your entrance proper leg parallel to the bottom. Toes pivot to observe hips.
  4. Push by means of your entrance proper foot to face and pivot your hips again to heart; returning to a low sumo squat place.
  5. Then rotate your hips to the left and repeat this lunge to sumo squat sample.

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