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Lower
Body Dumbbell
Exercises
These
lower body dumbbell exercises strengthen and tone your thighs, glutes,
thighs, calf muscles and hips.
There are step by step
instructions a demonstration exercise video.
Make sure to have multiple weights in order to
continually change the resistance and challenge
your muscles. Use the heavier weights for more resistance and a lower weight for a lighter challenge and resistance.
If you are unsure what types of dumbbells to use or types of dumbbell workouts, check out this article on dumbbell exercises for more details. |
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Dumbbell workouts are a great way to strengthen and tone your body.
The weights are fairly inexpensive and easy to store.
You can have multiple weights so that you can continue to
increase the challenge on your muscles.
If you are just
starting out with your lower body dumbbell exercises, then use the lighter
weights first and move up to higher weights when needed.
To see the instructions and video on the lower body dumbbell workouts
you
want, select from the list below or scroll down the page.
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Lower Body Dumbbell Workouts
Lower
Body Dumbbell Exercise # 1 - Backward Lunge
This exercise works the glutes, legs and hips. You can do
this exercise by completing all reps on one side and then switch or
perform by alternating sides.
How
to do the Backward Lunge
- Holding a dumbbell weight in each hand, place
your arms by your side or place hands with weights on your hips.
- Start by standing with both feet together.
- Now stepping back with your right leg on your
toe, bend down until the right knee is almost touching the ground.
- Return to starting position.
- Repeat this for 8 to 16 reps and then switch
sides or alternate your leg each time and repeat for 8 to 16 reps on
each side.
The exercise video below demonstrates the backward lunge by alternating
sides.
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to list
Lower Body Dumbbell
Exercise #2 - Forward Lunges
This is the same as the above exercise but is a forward lunge and so
will work different parts of the muscles. Lunges are a great
glutes exercise as well as strengthens and tones the thighs.
How
to do the Forward Lunge
- Holding a dumbbell of equal weight in
each
hand, place your arms beside you or hands on your hips.
- Standing with your feet together, slowly
step
forward with your right leg bending at the knees until right knee is
almost touching the floor.
- Return to starting position.
- Alternate sides or repeat this move on
the same
side for 8 - 16 reps and then switch sides.
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Back
to list
Lower
Body
Dumbbell Exercise #3 - Squats
The primary muscle trained in this exercise is your glutes.
This is another great glute exercises with weights and will
get your back end to be your better end.
How
to do the Dumbbell Squats
- Place a dumbbell weight of equal weight in each
hand.
- Place your arms by your side or hold the
weights up on your shoulders.
- Stand with legs hip width apart.
- Now with a slow and deliberate movement, squat
back like you are sitting in a chair with your weight on the heels.
- Repeat for 8 to 16 repetitions.
Note: Try to keep your back straight and do not arch.
The weight of your body should be in your heels. As
you come back to starting position, squeeze your glutes for that extra
toning and strengthening of your rear end.
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Lower Body
Dumbbell Exercise #4 - Side Lunge
This is another butt blaster
exercise to work your glutes.
It's a slight variation of the typical lunge.
How
to do the Side Lunge
- Holding dumbbell weights in each hand stand
with feet together.
- Taking a large step with your right foot, squat
down as if sitting back in a chair.
- Return to starting position.
- Repeat for 8 to 16 reps on the right side.
- Switch sides and repeat for 8 to 16 reps.
This exercise video demonstrates this exercise and adds a shoulder lift
to also work the shoulder muscles. This way you get the
benefit of working more than one muscle in one exercise.
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Dumbbell
Exercise #5 - Stiff Leg Deadlift
The primary muscle for this exercise is the hamstring. Be
sure you have warmed up and stretched before performing this or any
other dumbbell exercises.
How
to do the Stiff Leg Deadlift
- Place a dumbbell weight in each hand and hold
at your side and slightly in front of you.
- Keeping your legs straight, bend at the torso
and reach your hands towards your toes.
- Return to starting position.
- Repeat
for 8 to 16 reps.
Click on the video below to see a demonstration of this exercise using
the dumbbell weights.
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Misc. Exercises
for the Glutes Using Dumbbell Weights
Click on the video below that you want to view. This will
open in a new window. To see all the exercise videos just
click the next or previous button in the new window.
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to list
In addition to these lower body dumbbell exercises, get a full workout
with the upper body dumbbell exercises as well.
Additional
Lower Body Exercises
Lower
Body Resistance Band Exercises
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