Lower Body Dumbbell Workout Guides at Xercise4Less Gyms
With this Xercise4Less Gym Lower Body Dumbbell Workout Guide you can build lean and strong legs. Whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user target your feet, calves, quads, hamstrings and glutes with our lower body dumbbell exercises.
Make this lower body dumbbell workout a part of your exercise plan so that you build muscle and shred fat and really strengthen your lower half. With this lower body dumbbell workout guide you’ll start to look forward to leg day in your local Xercise4Less gym.
Transform Your Lower Body with These Dumbbell Exercises
See real fitness improvements in your lower body when you use this Xercise4Less Lower Body Dumbbells Workout Guide. Do three to four sets of each of the following lower body dumbbell exercises and feel the benefits in your leg and glutes:
- Dumbbell Split Squats
- Dumbbell Walking Lunge
- Dumbbell Goblet Squats
- Dumbbell Romanian Deadlifts
- Dumbbell Swing
- Dumbbell Split Lunges
Do 16 reps per lower body dumbbell exercise and 8 reps per leg on the dumbbell lunge exercises. Repeat in 3-4 sets. Try to focus on quality reps with good form. Make sure you use a dumbbell that is heavy enough to challenge you. If you’d prefer a full body workout with dumbbells, check out our Full Body Dumbbell Workout Guide or focus on your shoulders and arms with the Xercise4Less Upper Body Dumbbell Workout Guide.
Our friendly Personal Trainers will also be on hand in your local Xercise4Less gym to advise you on the best lower body dumbbell workout techniques if you need it. Xercise4Less gyms are fully equipped for these lower body dumbbell exercises. Using our lower body dumbbell workout guide you can choose from just under 3.5 tonne of dumbbells 2-75kg including triple pairs 2-30kg and just over 1.5 tonne of disc weights to transform your real body.
Read on for more detailed instructions on how to perform these lower body dumbbell exercises correctly.
Start off your lower body dumbbell workout session with the Dumbbell Split Squats and begin building muscle.
Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang at the sides. flexing your knee and hip to lower your body down while maintaining good posture. Keep your front knee in line with your foot as you do the Lower Body Dumbbell Split Squats. Finally drive through the heel to extend the knee and hip to return to the starting position.
Do 16 Dumbbell Split Squats lower body reps and repeat in 3-4 sets.
With a Dumbbell Walking Lunge, you can make your lower body muscles work harder.
Stand hip-width apart holding two dumbbells by your sides. Step forward with one leg, flexing the knees to drop your hips. Inhale as you go down. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Using mainly the heel of your foot, extend both knees to push up to return to the starting position.
Do 8 reps per leg for these lower body Dumbbell Walking Lunges and repeat in 3-4 sets.
Try Dumbbell Goblet Squats to work your shoulders and legs hard.
Stand with your feet wider than shoulder-width. Hold a dumbbell with both hands in front of your chest. Sit back into a squat, keeping the dumbbell in the same position, then drive back up and repeat.
Do 16 Dumbbell Goblet Squats lower body reps and repeat in 3-4 sets.
Hammer your hamstrings and glutes with this fantastic Dumbbell Romanian Deadlift.
Grab a pair of dumbbells with your back straight throughout the Romanian Deadlift. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. Start the Dumbbell Romanian Deadlift by flexing your hips, slowly pushing your butt as far back as you can only partially bending your knees with your weight remaining on your heels. Push your butt back as far as you can while maintaining an arch in your back throughout the dumbbell deadlift. When your hips cannot go any further backward, pause, and then slowly extend your hips to return to the starting position.
Do 16 Dumbbell Romanian Deadlift lower body reps and repeat in 3-4 sets.
Buff up your lower body with this challenging Dumbbell Swing exercise.
Grab a dumbbell and hold it in the centre with one hand in front of the other. Set your feet shoulder-width apart. Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. The momentum of your hip thrust should swing the dumbbell upward. At the top of the movement, contract your core, glutes, and quads as hard as you can. Then allow the weight to swing back between your legs and repeat.
Do 16 Dumbbell Swing lower body reps and repeat in 3-4 sets.
Really work your quads and glutes with this tough Dumbbell Split Lunge lower body workout.
Start with one foot up on a bench and your other leg just slightly in front of your body. Hold the dumbbells at your side. Lower your back knee to the floor while maintaining a neutral spine and good posture. Keep most of your bodyweight over your front heel. Press the heel of your front foot through the floor and rise to return to the starting position.
Do 8 reps per leg for these lower body Dumbbell Pulse Lunges and repeat in 3-4 sets.
Join Xercise4Less Gyms for the Best Dumbbells Lower Body Workouts
Xercise4Less Gyms is the perfect workout location for a lower body dumbbell fitness session. We provide lots of useful exercise guides including this Lower Body Dumbbell Workout Guide, but you can also use the Xercise4Less Upper Body Dumbbell Workout Guide or work your whole body with our Full Body Dumbbell Workout among many others. That’s only the start of how we can help you improve your health and wellbeing.
It doesn’t matter what stage of the fitness journey you’re at, ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. At the People’s Gym our friendly personal training experts will guide and motivate you towards the most ambitious fitness goals. If you want to use dumbbells to supercharge your fitness, you’re really in luck with an Xercise4Less gym membership; we have just under 3.5 tonne of dumbbells available in each gym. Work out with a wide range of the latest cardio and resistance machines and plenty of free weights. Get into the shape of your life with our dedicated Ladies Only gym zone, a Spin studio, functional fitness area and a combat zone. Don’t miss out either on our simply incredible Body Transformation Camps or the amazing range of energising fitness classes including the latest Les Mills workout sessions.
Whatever you need to improve health and fitness, you’ll get when you join Xercise4Less Gyms today. Sit down with our friendly Personal Trainers and find the right inclusive programme for your real body. Sign up to an Xercise4Less gym membership and start your body transformation right now.
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