Last updated on December 10th, 2018
Dumbbell Workout For Strong Legs
Having strong legs as mom is crucial to everyday life. We’re constantly chasing and moving or standing an holding. The truth is, moms need to be strong (read why and how here!). But the truth is, we also don’t have a lot of time (though you can learn to find time here!), so we need a workout that’s quick, simple and effective too- and dumbbells help you do just that!
Training using external resistance is ideal way to build up strength and ability while at the same time changing your body shape.
This dumbbell leg workout was designed to focus on building strength in the legs and specifically the posterior chain (read why here).
When it comes to resistance training (read tips to get started lifting here), I’m a firm believer in knowing why you’re performing the exercises in your program and how they’re benefiting you. While random workouts can be fun, they can also be detrimental to the bigger picture.
For example: push up challenges are great but for not for new moms. They place too much focus on the front of the body instead of the back which only worsens posture in addition to larger breasts and pregnancy changes.
Thus, always know why you’re doing the workout you are.
This dumbbell workout only contains five exercises which keeps it fast. However, superseting leg exercises back to back is never easy. This workout is meant to challenge your legs, fatigue you and make you stronger.
Dumbbell Front Squats
As moms, and any human, we squat, a lot. So it only makes sense to improve the movement, develop it, and become strong in it.
Not only are squats beyond functional but the stronger you are in the exercise the easier the movement is in your day to day life.
Dumbbell Romanian Deadlift
Learning to hip hinge is crucial for moms (check it out) as well as everyone else. This movement helps prevent back pain by ensuring proper lifting technique. It targets your hamstrings which aid in both hip extension and knee flexion. In order to keep your body in balance you want to make sure the back of the body is just as strong as the front. Not sure how to hip hinge? Learn in three easy steps!
Lunges are an amazing way to target the legs as a whole but depending on your position you can emphasize one area of the legs over the other.
If you want to work more of your bum and back of the legs, then hinge forward slightly with the torso when performing the lunge. If you want to work on your quadriceps or front of the legs, remain more upright.
Dumbbell Step Ups
High step ups target the back of the leg but they also mimic a deep squat position in the decent which makes them a great exercise to help with range or motion and train the legs unilaterally. When done in a controlled manner, high dumbbell step ups hit the legs hard.
Dumbbell Glute Bridge
Just about everyone should be performing some variation of the glute bridge. I’ve written multiple times on why the glutes are so important for posture, preventing back pain and oh so much more (read why and how you should train them here). Glutes are one of my favorite body parts to train as they keep your body strong and your legs and bum looks great!
For this workout you’re going to need some equipment! I snag a lot of my equipment from Pro Source and if you use code “mamabear15” you’ll save fifteen percent on the best price on the site…win!
This workout is strength based. Meaning, the goal isn’t to fly through it with light weights. The goal is heavy dumbbells, proper form and true muscle engagement. So instead of just going through the motions, slow it down, pause and really feel your legs working. Try to challenge yourself with the weights, especially on the front squat as it’s your main exercise for this dumbbell workout.
A1. DB Front Squat 4 sets x 8 reps
B1. DB Romanian Deadlift 3 sets x 10 reps
B2. DB Reverse Lunge 3 sets x 8 reps
C1. DB Step Ups 2 sets x 8 reps
C2. DB Glute bridge 2 sets x 15 reps
Don’t forget to pin this Dumbbell Workout For Strong Legs
This quick but effective dumbbell workout helps keep your legs strong. If you want to stay fit and healthy, learning to train with dumbbells is a great way to do it. Boost your strength and your performance with this dumbbell workout.
Quick Tip: My go-to store for equipment is Pro Source! They have awesome gear at fair prices.. plus, if you use the code “mamabear15” you save fifteen percent on the best price on the site – win!