Home Gym Dumbbell Leg Workout - how to build legs at home

Описание: How to train your legs with dumbbells and bodyweight exercises. This is a complete muscle building leg workout that you can do at home to build the quadriceps, hamstrings, calves, and glutes.

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I get a lot of requests for home gym dumbbell workouts, and that's why I've put together a playlist covering the best dumbbell exercises to build all your major muscle groups at home.

Warm Up...
Before you get into training your legs with the dumbbell and bodyweight exercises that are shown in this video, I recommend doing a full warm up first. You can follow my complete total body warm up routine at:    • Total Body Warm Up - 10 Exercises To Do BE...  

Deep Knee Bends...
This is an awesome warm up exercise for the legs. It works the knee joint through a full range of motion and pump blood into the quadriceps and hamstrings. Do 2-3 sets of 15+ reps to activate your leg muscles and limber up the joints.

Bodyweight Squats...
Squats are one of the best leg exercises you can do. They work the quads, hams, hips, and glutes. Now depending on your fitness level this could be a primary exercise in your leg workout, or it could be a warm up to prep your body for the more advanced exercises that are to follow. Do 3 sets of 15+ reps.

Goblet Squats...
This one is very similar to the bodyweight squat, except now we're adding resistance. The goblet squat is very similar to a front squat and places more of the emphasis on the quadriceps compared to doing back squats. Do 3 sets of 15+ reps.

Split Squats...
Now we're getting into an advanced leg exercise with the split squat. This is basically a lunge variation where you have your back leg elevated on an exercise bench. When you do this exercise you're going to have to balance and support yourself using all the small stabilizer muscles throughout your legs and core. Start with your bodyweight and focus on building up the volume first. But eventually you can work up to holding dumbbells for extra resistance. Start with 3 sets of 10+ reps per leg.

Stability Ball Leg Curls...
This is another advanced bodyweight leg exercise that works the hamstrings and glutes. This one is a lot harder than it looks and because you're doing this on a stability ball it's going to engage a lot of the small stabilizer and supporting muscle groups in your legs and core to balance your body. For this one focus on doing quality reps, so shoot for 5 sets of 5-10 reps and build up the volume of sets and reps as your strength increases.

Frog Humps...
I admit that this is a weird looking exercise, but it's a great finishing move to work the hips and glutes. It's basically a glute bridge done with the soles of your feet together and your knees pointed out to the sides. For this one just focus on squeezing your glutes hard with each rep and doing high repetitions. I recommend doing 100 total reps, that could be 2 sets of 50, 4 sets of 25, 5 sets of 20, etc. Just keep going until you get 100 total reps.

Bodyweight Calve Raises...
The calves are a stubborn muscle group for a lot of guys, but training them doesn't have to be complicated. Simply stand with your hands against a wall for support and bang out standing calve raises with just your bodyweight. Really focus on squeezing your calves hard at the top of each rep. Shoot for 100 total reps. Again, this could be 2 sets of 50, 4 sets of 25, or how ever many sets and reps it takes you to get 100 total reps.

Optional Exercise - Single Leg Calve Raises...
And if doing calve raises with both legs is "too easy", then you can do single leg calve raises instead. This will instantly double the resistance because now you're lifting your entire bodyweight with one leg instead of two. Shoot for 100 total reps for each leg.

There you go, a complete leg workout that you can do at home using just dumbbell and bodyweight exercises.

Give it a try for yourself and leave me a comment letting me know how you like the home gym dumbbell leg workout.

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