Dumbbell Leg Activities

Dumbbells aren't as bulky their barbell counterparts but they have advantages such as being safer and capable of strengthening muscle imbalances. The versatility of dumbbells can be seen in the number of leg exercises. These exercises can be altered depending on your fitness level and can train the muscles for both power and explosiveness.

  1. Dumbbell Lunges

    • There are three variations of the lunge: forward, reverse and sideways. All three variations are performed by holding a dumbbell in each hand and beginning from a position of standing with your feet shoulder width apart.

      For the forward lunge, step one leg forward and bend at the knee. Continue down until the thigh of your forward leg is parallel to the ground.

      The reverse lunge is performed opposite from its forward counterpart. Extend one leg backward, still lowering the thigh of the front leg until it is parallel to the ground.

      For the sideways lunge, extend one leg to the side by several feet and bend the knee. Lower yourself down without letting your thigh go parallel to the ground.

      With all three variations, never let your knee go over your toes or lean forward excessively. Try to keep yourself completely upright.

    Dumbbell Power Cleans

    • Power cleans are often associated with barbells but they can be performed with dumbbells. Begin by holding a dumbbell in each hand and stand upright. Bend your knees and lower yourself back as if you were performing a squat. Continue down until the weights are touching the floor. Explode back up, driving with your hips and guiding the weights up with your hands. Once the dumbbells are at chest level, drop your hips underneath the weights and stand straight.

    Dumbbell Squats

    • Dumbbell squats are an exercise that's easy to perform and make modifications to. The squat starts out the same as a lunge. Hold dumbbells in each hand and lower yourself down until your thighs are parallel to the floor. Pause briefly and then press back up.

      One variation of this is raising the weights overhead. This variation makes balancing more difficult and causes your body core to work harder. Another variation is performing a jump squat where you explosively jump up after lowering into a squat position.

    Dumbbell Dead Lifts

    • Stand with your knees slightly bent and holding two dumb bells in front of your body. Lean forward at the hips and bend your knees to lower the weights until they touch the floor. Make sure that you don't lean forward and keep your body weight on your heels. Press through your heels and return to standing position.