Dumbbell Squats (3 sets, 16 reps) Walking Dumbbell Lunge (3 sets, 8 reps per leg) Dumbbell Crossover Lunge (3 sets, 8 reps per leg) Goblet Squat Jump (3 sets, 16 reps) Dumbbell Stiff-Legged Deadlift (3 sets, 16 reps) Dumbbell Step-Up (3 sets, 8 reps per leg) 3. Find related exercises and variations along with expert tips Classification. Preparation. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. Video is not supported by your browser. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). One leg split squat with dumbbell.

Always start with your weak leg, and do not perform more repetitions with your strong leg. The dumbbell one-leg split squat is great for improving your lunge and squat, as well as enhancing your balance and developing unilateral functional strength. For the lower body there are the typical barbell lower body exercises (squats, deadlifts, and straight leg deadlifts) that can be performed along with various exercise machines (leg press, hack squat, leg extensions, etc.). It can also be used to correct muscle imbalances some might experience over the years from strictly focusing on bilateral leg movements. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Dumbbell Front Squat.

Balance on one leg with opposite leg extended straight leg forward as high as possible. The traditional Bulgarian split squat (BSS), or for those of you who don’t associate countries with movements, the rear foot elevated split squat (RFESS), is no doubt a soul crushing single variation that quickly identifies functional weak links along with sticking points in single leg stance, strength and power.

Squat down as far as possible while keeping leg elevated off of floor.

Return to standing position using only the leg you’re balancing upon.

The movement also improves core strength, balance, stability, and coordination. Maintain your back in a straight position as well as your abs engaged (tight). Dumbbell Leg Workout for Muscle Mass. Execution. HOW TO DO IT: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. ExRx.net > Directory > Quads > Exercise . One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat) Overview The dumbbell Bulgarian split squat is an excellent exercise for those looking to build a stronger squat personal record. The single-leg bench squat targets and strengthens the legs, more specifically the quads and hamstrings. This will promote equal contralateral strength (i.e. Stand with dumbbells grasped to sides. Utility: Auxiliary: Mechanics: Compound: Force: Push: Instructions. Keep supporting knee pointed same direction as foot supporting. Dumbbell Leg Workout for Muscle Mass.

The objective of this exercise is single leg work. Do 10 on one side and then the other. PRESCRIPTON: 10 reps per side