3 more exercises for the buttocks with dumbbells

In addition to squats, there are some more very effective movements designed to tighten and pump up the muscles of the “fifth point”.

3. Lunges with dumbbells for the buttocks

The complexity of this load high. perfectly give relief to the gluteal muscle, biceps femoris and quadriceps, and also contribute to increased elasticity.

How to perform:

1. Starting position: stand up straight and take dumbbells in your hands
2. When performing a lunge, take a step forward with your right foot while inhaling, leaving the left in the same place.
3. Watch your knee, it should not go beyond the toe of the supporting foot and should be strictly perpendicular to the floor.
4. Then you should push off and on the exhale return to the initial state.

Perform 15-20 lunges on each side in 3 sets.

The following are possible lunge options:

• You can make them alternately changing legs, and not first on one and then on the other;
• You can also lunge from a position where one leg is already in front;
• Another type of lunges - one knee is placed on some kind of support (chair, sofa, bench).

More on video:

4. Forward bends with dumbbells

This type of load involves both the biceps of the thigh and buttocks, and the rectifiers of the back. The difficulty level is very high. Be prepared for pain not only in the pope, the whole body will hurt.
.

How to perform:

1. Starting position: take the weights in both hands and place your hands on the sides along the body. The back is straight, the shoulder blades are brought together.
2. When performing, we tilt the straight back forward, while simultaneously retracting the pelvis. Hands slide along the body down. Keep your legs slightly bent, but if you can, straighten them completely. Fluency and concentration are the basis of correct execution.
3. We return to the starting position.
4. The main thing here is to feel the stretch in the hamstrings.

We repeat the thrust in 3-5 sets of 12-15 times.

Be sure to watch the video before doing it:

5. Glute bridge

The complexity of this type of load depends on the weight of the load. , this insulating exercise, it is aimed only at working out the priests.

How to perform:

1. Starting position: lying on a rug on the floor, legs bent at the knees, we place the working weight in the pelvic area, the lower back is tightly pressed.
2. Performing, we push the pelvis up so that it and the back form a single straight line. We squeeze the buttocks, while slightly arching the back.
3. On the exhale, return back.

The bridge should be started from 15-20 times in several approaches, gradually increasing both the number of times and the weight of the weight.

Other types of bridges:

• With additional weights on the calves;
• Not only the floor, but also a higher surface (chair, table, bed) can serve as a support for the legs;
• The initial support for the back is a bench against which the shoulder blades rest. You can also perform this movement.

More about the bridge on the video:

All of the above exercises for the buttocks and legs with dumbbells are effective and quite simple to perform. The main secret- the regularity of classes. You should do it at least three times a week, for at least 15-20 minutes.

Finish any workout should be calm and measured stretching, smoothly stretching each muscle. This will not only have a beneficial effect on your emotional state, but will also help reduce your strength, which will make your life much easier. And remember, in every business the main thing is constancy and work without fanaticism. Don't expect results in just one session. Gradually increase the load and the number of repetitions and you will be rewarded with an excellent toned booty. After all, as they say - patience and work will grind everything!

Useful materials:

• Learn about pelvic health from Professor I.P. Neumyvakin and check out.
• through exercise?
• How to spend just 20 minutes a day to lose weight in the lower body.

For 10 years, I have seen many people who do their exercises incorrectly and unsafely in the gym. The vast majority of these exercises were aimed at training the muscles of the legs.

People rounded their backs and worked with too much weight, risking injuring their joints or losing their balance.

In fact, you don't have to go to the gym to build big, ripped leg muscles!

We know that one of the main disadvantages of gymnastics is not enough exercises for the legs, but we can give them an excellent workout by working with own weight and additionally using projectiles.

In this article, I will try to change your attitude towards bodyweight leg exercises.

I will give a range of exercises from beginner level (most of which you probably know) to advanced.

Try the advanced exercises and see how much effort they require from you. Share your experience in the comments. Also tell me what else gymnastic exercises for the legs you know.

So let's get started.

Warm up

If you can do these exercises at home, this does not mean that you do not need to properly warm up. To protect yourself from injury, before training your legs, do a cycle 3-5 times. following exercises. They are also great for running.

Work at your own pace. You should be sweating by the time you're done.

1. Squats (10-15 reps)

1. Leg swings (20 reps per leg)

Start with a small amplitude and gradually increase it.

1. Lunges

Perform 10 reps on each leg with BIG strides.

Gymnastic exercises for the legs

1) Squats (intermediate)

EVERYONE of you, regardless of fitness level, should do some form of squat.

Squats are natural movements for our body that help improve the health of the central nervous system.

Bodyweight squats - very flexible exercise, that is, you can do it different ways(raise your arms above your head, put them behind your head, spread them apart, etc.).

Stand up straight, spread your legs shoulder-width apart. Take a DEEP breath. To secure your back, tighten your abdominal and buttock muscles.

When you squat, imagine that you are sitting on a chair (take your pelvis back). The back should remain straight throughout the exercise. The knees should be directly above the toes.

If you arch or round your back, or your knees go out of position, STOP or you could get hurt.

2) Lunges with jumps (intermediate level)

This exercise is performed in the same way as normal lunges, only here, when rising from the lower phase, you make a jump and land on the opposite leg. Everything is done in one quick movement.

If from my description you do not understand how to perform this exercise, then watch the video. In fact, it is not as difficult as it seems.

If at some point you can’t follow the technique or start to lose balance, then it’s time to stop and take a break.

3) Leg curl with gymnastic rings (intermediate level)

If squats and lunges are aimed at developing quadriceps, then bending the legs in rings works out the muscles of the buttocks and the back of the thigh.

Install the TRX rings or loops so that they are approximately 30 cm from the floor. Lie on your back and put your legs through the projectile rings.

To protect your back, tighten your buttocks and back muscles. Bend your legs, bringing the rings to the buttocks. At the same time, lift the pelvis up (as if making a bridge). To better work out the hamstrings, pause (2-3 seconds) in the upper phase of the exercise.

Advanced leg exercises

1) Squats on one leg ("Pistol")

Single leg squats are a real test of leg flexibility and strength.

Don't be discouraged if you can't do this exercise!

Stand up straight, stretch your arms in front of you. Lift one leg off the floor and slowly begin to squat. As you lower into a squat, extend your raised leg in front of you. If you feel pain in your knee, stop immediately.

If you can't do this exercise, then change it. To do this, place your raised leg in a gymnastic ring suspended in front of you. This will help you maintain your technique and also provide support as you get up from the squat.

2) Bulgarian split squat

Behind this name are the usual squats, but with the leg laid back.

Stand with your back to the bench at a distance of about 60 cm. Take one leg back and place it on the bench. Keeping upper part body in a straight position, lower yourself into a squat as low as possible (without discomfort).

Ideally, the thigh of the front leg should be parallel to the floor. Complete the prescribed number of reps (usually 8-12) and then switch legs. If the exercise seems too easy for you, then in the lower phase of the exercise, pause for 2-3 seconds, raise your arms above your head, or do both.

3) Jumping in a squat

Stand up straight, take a deep breath with your stomach, tighten the muscles of the buttocks and the press.

Squat down as deep as you can and start jumping on your toes without leaving this position.

Jump as long as you can follow the technique of the exercise (usually this takes about 30-60 seconds).

Beginner leg exercises

1) Half squat with emphasis on the wall

This exercise is great way strengthen the strength of the quadriceps. It will prepare you for more advanced forms of squatting.

Lean back against the wall, and put your feet at a distance of about 30-45 cm from it. Lower yourself into a semi-squat position. The thighs should be parallel to the floor.

Hold this position for as long as possible without resting your hands on your hips.

This great exercise for basketball players who want to improve their defensive game.

2) Glute bridge

If we don’t have access to rings and TRX loops, or your fitness level doesn’t allow you to do leg curls with these shells, then such a bridge will help you work out the muscles of the buttocks and hamstrings perfectly.

Lie on your back, bend your knees, put your hands on the floor along the body. Tighten the muscles of the buttocks and abdomen, and then, pushing off the heels from the floor, lift the torso up.

If you do everything right, you will immediately feel the work of the gluteal muscles.

3) Assisted Squats

Like I said, EVERY one of you should do squats. But some people may need help at first, and that's okay.

As in the case of "pistols", you need to hang rings or a rope in front of you. Holding on to the projectile as a support, lower yourself into a squat, and then rise out of it.

If the exercise seems too easy for you, pause (2-5 seconds) in the lower phase of the exercise to better work the quadriceps.

Summary:

There are a large number of bodyweight exercises aimed at strengthening the muscles of the legs. You must understand the main thing - legs need to be trained.

Many athletes neglect leg exercises and train mainly the upper body. You shouldn't do that. After all, our feet help us get around.

Take care of them and they will take care of you!

6 exercises with dumbbells to train leg muscles at home

You do not have access to power frame for squats? No problem! With this homemade dumbbell workout program, you can effectively build your quads and hamstrings.

Program description

Description of the workout

Reading sports forums, where everyone is advised to perform squats with a barbell, you may get the impression that it is impossible to organize at home effective workout legs. It is not true.

This home workout involves only dumbbells, and can be completed in about 1 hour. The break between workouts should be 4-5 days.

You can use this program as part of a 3-day split (pull/press/leg workout) and it works well as a 4-day muscle-building split.

Try to perform as many quality reps as possible in each set. Do not train before muscle failure. Stop the exercise as soon as the technique begins to deteriorate.

When you can complete the prescribed number of repetitions, increase the working weight.

Thinking about how you can improve the lower body, making it toned and strong? We are offering to you best exercises for thighs and buttocks with dumbbells at home, suitable for both women and men.

Strength training is a great way strengthen muscles, accelerate metabolism metabolism and improve figure. Study power loads You can not only in the gym, but also at home. Today we will look at the most effective exercises for thighs and buttocks with dumbbells. Regular exercise will help you make your body beautiful and slim.

What is important to know before you start doing the dumbbell leg exercises below:

1. Number of repetitions of exercises depends on your goals. If you want to lose weight, do 4-5 sets of 20-25 reps. If you want to increase muscle mass, perform 3-4 sets of 10-13 times, but with the maximum possible weight.

1. Dumbbells should be of such weight that you can perform a given number of repetitions. Moreover, 2-3 exercises on each approach would be given to you with great difficulty. Therefore, the weight of dumbbells is selected individually. Girls as a guide can start with dumbbells from 2 kg. It is important to understand that depending on the exercises, the weight of the dumbbells may vary.

1. Perform a full set of strength exercises for the hips and buttocks 1-2 times a week, but if you wish, you can do it 3 times a week.

Exercises for the thighs and buttocks with dumbbells

Since squats and lunges put a lot of stress on the joints, even at home, try to exercise in sports shoes. Also make sure that during exercise knees do not go forward toe; if that still doesn't work, do a less deep squat until you adapt to the load. For the first time, you can do exercises without dumbbells to learn the technique.

1. Lunge on the spot

Take dumbbells in both hands and take a wide step forward with your right foot. This will be the starting position. The wider the legs are apart, the more the buttocks work. Lower your left knee so that your thigh and shin right leg form a right angle. Keep your back straight. Then rise to the starting position. Do the required number of repetitions and change legs.

2. Lunge forward

Take dumbbells in both hands, spread your legs a little - this will be the starting position. Step forward so that the thigh of the front leg forms a right angle with the lower leg, and the knee of the other leg just touches the floor. Return to starting position. After you have completed the required number of repetitions, switch legs.

3. Reverse lunge

The reverse lunge is different in that you put your foot back instead of forward. Make sure that the front leg forms a right angle. Keep the body straight, there should be a small distance between the legs. At first, it may be difficult for you to keep your balance, but over time you will get used to it.

4. Plie with a dumbbell

Spread your legs wide and turn your toes out as far as possible. Take one dumbbell in both hands and sit down until your thighs are parallel to the floor. The buttocks should be tense, the back should be straight. Push through your heels and return to the starting position. In this exercise, the buttocks and inner thighs are especially active.

5. Deadlift

Legs are straight, shoulder-width apart, dumbbells in both hands. Lower your back as far down as possible, but so that your back is straight, not round. The knees should not bend. Feel the tension in the muscles of the back of the thigh. Return to starting position. Repeat the exercise as many times as needed.

The presented exercises make all the muscles of the thighs and buttocks work. If you don't want noticeable relief, train with light weights but high reps. Be sure to follow your feelings exercises should not cause pain in the lower back and joints.

As you can see, you can do strength exercises for the hips and buttocks at home, for this you only need dumbbells, running shoes and a little time.

Selected exercises will allow you to work out all groups leg muscles at home. All that men with an average level of training will need are dumbbells. If you do not have enough experience to train with weights, do without it according to the same program.

How to pump up your legs with dumbbells: effective training

To pump up the muscles of the legs, it is not necessary to walk in gym. It is enough to perform a set of exercises at home. All you need is dumbbells or kettlebells. Weight training will help to better work out and load the target muscle group. Complex basic exercises on the legs will help develop both the quadriceps and biceps of the thigh, as well as the gluteal and calf muscles. Regularly perform a leg workout designed by a professional fitness trainer. And soon you will be proud of your beautiful embossed legs.

A set of exercises for legs with dumbbells at home

Technique:

1. Stand up straight. The distance of the legs should correspond to the width of the shoulders. Lower your arms with dumbbells along the body. Look forward.
2. Inhale, sit down so that the dumbbells remain level with the calves of the legs.
3. Hold for a few seconds, and with an exhalation, return to the starting position.

Number of repetitions: 3 sets of 20 reps.

Exercise "Dumbbell row on straight legs"

Technique:

1. Straighten up. Lower your hands with dumbbells initially down. bent legs position no wider than shoulder distance.
2. Crouch, lower the shells in front of you. It is necessary to perform until you feel a stretch in the hamstrings.
3. Then straighten up.

Number of repetitions: 3 sets of 15 reps.

Technique:

1. Stand up with dumbbells in your hands. Straighten your back.
2. Inhale and lunge: bend one leg at the knee, take a step forward. The other limb remains in place, emphasis on the toe of the foot.
3. Exhale as you return to the starting position.

Number of repetitions: 3 sets of 12 reps for each leg.

Technique:

1. Stand on any stand with the toe of one foot. Raise the other one and fix it.
2. Hold a dumbbell in your hand. With the other hand, you can grab onto something fixed.
3. Inhale and rise up on your toes. Hold on for a while. And as you exhale, try to lower your heel as low as possible.

Number of repetitions: 3 times 20 repetitions for each leg.

Leg exercise "Deadlift with a dumbbell in the style of sumo"

Technique:

1. Place your feet wider than shoulder distance. Turn your feet out. Hold a dumbbell with both hands in front of you. Watch your posture.
2. Inhale, start squatting. At the same time, tilt the body slightly forward.
3. With an exhalation, unbend your knees, return the torso to its original state.

Number of repetitions: 3 sets of 15 reps.

Technique:

1. Stand up straight. Fold your arms in front of you or take dumbbells. Feet should be directed forward. Keep your back straight.
2. Sit down and stay in this position for 30 seconds. The knee bend angle should be about 90 degrees.
3. Slowly return to the starting position.

Number of repetitions: Five times.

It is not necessary to work out with dumbbells in the gym, the complex is easily done at home. The lower limbs have many muscles, the largest, which change with exercise:

• shin;
• buttock;
• biceps femoris;
• quadriceps.

The exercise is aimed at strengthening the back and front of the thigh, gluteal muscles. Lunges are represented by walking, they are crossed, then they use a bench. Exercises are simple, dumbbells of small weight are preferred.

It is important to stand straight with dumbbells in your hands, step forward with your foot, taking up the starting position. The work of the buttocks depends on the width of the step, the more, the better the effect of the lesson. If the step is narrow, a large load goes to the quadriceps. The muscle is loaded from the performed squats, lunges performed during the exercise.

Then you need to go down, the body is held perpendicular, it turns out a right angle. The knee of the limb located behind touches the floor plane, if the exercise does not prevent the body from being straight. The toe, heel of one leg should be placed in different lines to the second foot. The heel of the forelimb is repelled from the floor, the tension of the gluteal muscles is felt, then return to the starting position. Repeat fifteen lunges in turn.

Using dumbbells for squats

• Holding dumbbells, stand straight, socks raised by 5 cm, heels are fixed on the floor. Use pancake rods or wooden bars when lifting socks. Then gently rise on your toes, reducing the calf muscles. If the balance is good, it is worth lingering for a few moments. Lower yourself, touching the floor with your heels. Do the exercise 10 times in two sets.
• Rising on toes, take a deep breath, lowering - exhale. With the help of exercise, it is good to strengthen the calf muscles. To notice the result, dumbbells of small weight should be used. Dumbbells for men can weigh 30 kg. You need to approach the load gradually. At the end of correctly done exercises calf muscle will burn. Take 30 second breaks between sets.

Deadlift using dumbbells

Straighten the body evenly, take the dumbbells using a straight grip. Hands slightly bent at the elbows, located below in front of you. Fix the elbow bend, the position of the back. While the exercise is being done, the position does not change. The legs are placed shoulder width apart, slightly bent at the knees. Then exhale, bend forward. The lower back bends, the back remains straight. The dumbbells go down.

You need to go down as low as possible, as long as the back can stay flat with a arched lower back. We fix for a few moments, the hamstrings are stretched. Exhale, return to the first position. The exercise does not happen quickly, avoid sudden movements and jerks. The muscles of the back of the thigh, gluteal muscles work.

Inner thigh exercises with dumbbells

Spread wide lower limbs, turn out the socks to the maximum. Dumbbells are held below, near the feet, then we squat to the parallel line of the thigh. You need to feel how strongly the inner surface of the thigh is strained. Then we squat and push off the floor with our heels, the gluteal muscles remain tense.

It is worth trying to straighten the pelvis forward, such a position removes the extra load from the back, allows you to keep the buttocks tense. Occupation requires a straight lower back. No need to bend or round. Don't push your knees too far forward. When getting up from a squat, they should bend. Dumbbells are lifted due to the tension of the buttocks, you should not pull the weight with other parts of the body.

Leg exercises for men using dumbbells

Lunges with dumbbells are useful for men, quadriceps are trained in a similar way, gluteal muscle, rear part hips. Dumbbells choose with a small weight.

• A wide step is taken and a sit down to one leg, the second behind also bends. The weight is located at the toe, the knee of the second limb does not touch the floor. The body is straight, try to maintain balance. We get to the starting position, using the push of the front leg.
• Good training session for men - squat with dumbbells. Stand straight, feet shoulder-width apart, holding dumbbells. Hands are located along the line of the body. The head is straight, a breath is taken, sit down, then slightly arch the back. The hips are bent at the knees. When the hips become horizontal, the legs become straight. The movement is over, a deep breath is taken. This good exercise on the buttocks, thigh muscles.

It is advisable to start doing leg exercises after consulting a sports instructor. The trainer will draw conclusions about physical form, will determine the necessary load of the body for the further benefit of the upcoming classes, avoiding harm to the body. After a series of classes, the body gets used to it, the number of repetitions should be increased, helping to achieve the desired results.

Training when using dumbbells in men should be done after physical activity. Muscles will warm up, blood circulation will increase, the body will prepare for stress. To avoid injury, exercises with dumbbells for men are performed extremely carefully, track the technique of the tasks performed. It is necessary to avoid overwork, severe fatigue, use heavy weight dumbbells without prior training is not recommended. Make sure that the exercises performed do not lead to pain in the lower back, joints.

When the exercise designed for men is over, it is advisable to stretch a little. Stretching is beneficial for the muscles involved in the workout. Stretching helps to recover, remove muscle fatigue. For men, after a workout, it is important to restore lost energy. It is worth paying attention to foods with a sufficient amount of protein.

In order for the legs to have a beautiful appearance, look good, no matter for men or women, it is worth evenly pumping each muscle. Leg exercises with dumbbells are great. Exercises have been developed where the main muscles are involved, but not the entire load is distributed evenly. Separate muscle groups account for the maximum part, the rest receive a supplement with minimum load. The above exercises are designed to improve the muscle structure of the legs.

Listed known, bringing positive result exercises performed at home and in the gym. Such classes are used by people who are far from sports, beginners, not professional athletes. The differences are in the weight of the dumbbells, the level of load involved. If constant, regular training is done for the legs, the desired goals and objectives are achieved. Classes should be done with light weight dumbbells, then the mass is gradually added, increasing the load on the muscles. Training improves the acceleration of metabolism, strengthens the structure of muscles, makes legs slim and beautiful.