We wish for slim and trained legs! Because trained legs look sexy. Especially in shorts, dresses and tight pants. Grab your dumbbell and start training now. We have the most effective leg exercises with dumbbells for you.
You finally want to fit back into your jeans and put on shorts without feeling uncomfortable? Are you unhappy with your legs?
It’s not just you! Many women refer to their legs as a problem area. They feel their thighs are too big and want tight and slender legs.
They should not be too muscular, but nicely defined.
We turn our flabby thighs into beautifully lean and defined legs with dumbbell leg exercises. You don’t even need a gym for it. These exercises are also suitable for the living room.
And if you train regularly, you will already be able to see success following the first few weeks.
Let’s fight sagging and thick legs!
You will find out in this post
Is it important to train legs?
We say yes. Your legs not only carry you through life, but as the largest muscle group in your body, they also have a lot of workout potential.
You are already burning calories while walking, but this effect can be increased with targeted muscle training.
Leg training creates stress in your body, which has a positive effect on the release of growth hormones.
In addition, the followingburn effect on the legs is very high, since the body has a lot to do following the workout to repair the muscle mass. And that while you’re already sitting comfortably on the sofa.
Because if your leg muscles are well trained, the muscles not only burn more calories directly following exercise, but also more calories overall.
With targeted leg training you can do it increase basal metabolismwhich is ideal when dieting.
But that’s not all: while you train your legs, your stomach is also trained. And who doesn’t want a tight stomach? 🙂
So treat yourself to a toe-to-hip workout. Your legs deserve it. After all, they carry you through life.
What do I have to consider when doing leg exercises with dumbbells?
Dumbbell exercises are just great. You can use it to easily train posture, stability, back health and important deep muscles from home.
However, you also have to take a few things into account here.
1. Choose the right weight for your dumbbell leg exercises
The right weight is the be-all and end-all for successful dumbbell training.
As a beginner, you should start with around 2-4 kilos. Depending on the exercise. Advanced users can use dumbbells with 5-8 kilos.
How many sets for legs?
As a beginner, start with two sets of each exercise. Later you can increase to three sets.
Each exercise is repeated 15 times. After the 15 repetitions there is a 60 second break and then the next set follows.
You’ve chosen the right weight if you can still complete the last rep without making any mistakes.
If the movement is no longer technically correct, use lighter dumbbells.
2. Warm up before dumbbell leg exercises
Never skip a warm-up. Before you start the exercises, you should definitely warm up for 5-10 minutes. This will really get your circulation going and prevent injuries.
3. Pay attention to proper execution
Check if you are doing the exercises correctly. The muscles must be kept in tension during the exercises. You shouldn’t drop the dumbbells between reps of a set.
In addition, you should not stretch your legs completely at the turning point. This protects the joints and the strain on the muscles is maintained.
A mirror or a training partner, especially in the beginning, can be very helpful to monitor execution.
Use less weight rather than messy and joint-straining workouts.
4. Give your muscles new stimuli
Of course, training with the same weights for years is pointless. After some time, your muscles need new stimuli to make progress.
If you’re doing more than 15 reps with your current weight, you should increase the weight the next time you work out.
Now you can start once more with two sets of 15 repetitions each.
If you can’t do less than 9 reps, then you’ve added too much weight.
8 effective leg exercises with dumbbells
Enough talked! Let’s finally start the workout! You don’t have to do all the exercises in one workout at once. It is enough if you start with 5 exercises of two sets each.
Goblet Squat for slim legs
- Begin in an upright position. Legs are shoulder-width apart.
- Grab a dumbbell with both hands.
- Lower your butt until your legs form a 90 degree angle.
- The knees should not protrude over the tips of the toes. The upper body remains straight.
- Push yourself back up.
- 2 sets of 15 reps each.
Dumbbell Deadlift
- Stand regarding shoulder-width apart with the dumbbells in your hands.
- Push your butt back and bend forward in a controlled manner.
- Keep your legs stretched out as much as possible.
- Warning: keep your back straight and your arms stretched.
- stand up once more
- Do 2 sets of 15 reps each.
Train your legs with lunges
- Grab a dumbbell in each hand.
- Hold them by your side with your arms outstretched.
- Starting position is an upright position. Legs hip-width apart.
- Now you are taking a big step forward. As you do this, lower your back knee toward the floor. But don’t take it off!
- Float nicely 3-4 cm above the mat. 🙂 Pay attention to the front knee! Breathe calmly to keep your balance.
- The buttocks and legs are tense. And with the muscle power from the heel you push yourself back to the starting position.
Dumbbell Leg Exercises: Glute Hip Bridges
- Lie on your back.
- Place your feet flat on the floor and bend your knees.
- Hold the dumbbell with both hands and position it on your pelvis.
- Tighten your buttocks and lift your hips up. Hold the tension here for a moment.
- Come back to the starting position.
Bulgarian Split Squat
- Hold a dumbbell in each hand and stand with your back to a chair or the sofa.
- Place the left leg on a chair/table. Don’t put it down, but put it on properly, then you can keep your balance better.
- Take a large step forward and place your right leg on the floor a little further than your inseam. The toes point forward.
- The dumbbells hang down.
- Both knees point forward and your back is straight.
- Now slowly bend the front knee.
- The leg should form a 90° angle.
- Your upper body stays upright.
- The back leg almost touches the ground during the movement.
- Then go back to the starting position.
Calf raises with dumbbells
- Grab two dumbbells and stand with your feet on a small rise or at the top of a step.
- Now push yourself out of your calves with full force, feet up.
- Repeat the exercise 15x and do two sets.
Leg curl as a leg exercise with dumbbells
- Lie flat on your stomach on the floor.
- Clamp a dumbbell between your feet.
- The legs are close together and almost stretched out.
- The soles of your feet point upwards and your hands are bent under your head.
- Now, slowly and in a controlled manner, bring the dumbbell up and then to your buttocks by bending your knees.
- Make sure that the dumbbell doesn’t slip off your feet and that the movement only comes from your lower legs.
- The hips remain on the ground and the movement is performed without momentum.
- Slowly bring the dumbbell back to the starting position.
Romanian deadlift
- Stand on one leg.
- Hold the dumbbell in the hand opposite your standing leg.
- Slightly bend the knee of the standing leg.
- Lean forward until your body is parallel to the floor.
- Bring the non-standing leg up behind you.
- Come back slowly and stand up straight once more.
Building Muscle: How Often Should You Train Your Legs?
How often and how long you should train your legs depends heavily on your training goals and training plan.
Basically, you should do leg exercises at least once a week.
Of course, you can also increase to twice a week to build up leg muscles properly.
But the same applies here: listen to your body’s signals!
If your muscles are sore and you feel flabby, give your legs a day or two before you start doing dumbbell leg exercises once more.
Can I specifically lose fat on my legs?
Unfortunately, it is not really possible to reduce fat in certain areas. The body decides for itself where to get the fat from.
If you want to lose weight on your legs, you have to do a mix of strength and endurance training.
Any exercise that builds muscle is considered a strength exercise. You build endurance with running, cycling, swimming or brisk walks.
But don’t throw in the towel now! Leg exercises with dumbbells have many benefits and have a positive effect on fat loss throughout the body.
If you boost overall fat burning, your legs will also get slimmer.
In order to be able to lose weight on your legs, you need a plan: For you, that means first of all fighting excess fat deposits all over your body. This works very well with endurance training or HIIT exercises.
The more calories you burn and build muscle, the faster you’ll notice it in your legs.
It’s important that you form a habit and don’t skip your workout.
Diet also plays a big role if you want to lose weight on your legs.
Our conclusion
You don’t need to join a gym to get lean, toned legs. You can also do leg exercises with dumbbells at home in the living room. The exercises are super effective and help you build muscle.
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