Exercises for Neck Back Legs I Office Chair
'Leg day' may sound like a scary term that only buff gym bunnies and bodybuilders use but, in reality, it's just another way of saying someone's focusing on exercises that target their leg muscles. Like, for example, dumbbell leg exercises which just means weight exercises to help tone and sculpt the legs.
Think forward lunges, weighted glute bridges and all the different squat variations… The list goes on and the variations for home dumbbell variations are endless.
NYAMBA Dumbbells 3kg Twin-Pack
WH cover stars like Gemma Atkinson and Alice Liveing all swear by weight exercises but, if your current workout schedule reads 'spin, run, HIIT, repeat', free weights are likely to be unchartered territory.
You may be wondering: why the weight lifting hype? Research has found weight lifting is best for fat loss and building muscle, helping to rev up your metabolism. Some studies have found weightlifting can elevate your resting metabolism for up to 38 hours after your session.
Start with a lighter dumbbell weight to warm up and gradually progress. Bookmark this page or save our how-to video of leg exercises at home with dumbbells for easy access to your ultimate guide.
30 Best Dumbbell Leg Exercises: 30 Moves To Work Your Lower Body At Home
1| Bulgarian Split Squat
Targets: Glutes, quads
a) Stand with a dumbbell in your right hand with your right leg extended back, with your foot on top of the bench.
b) Bend the left knee until the knee of the right leg is almost in contact with the floor then return to the original standing position. Try not to let your front knee (the one bending) go beyond the toes of your forward foot.
Repeat for your amount of reps, then repeat on the other side.
2| Curtsy lunge
Targets: Quads, glutes, core
a) Keeping your back straight, engage your core muscles, holding a dumbbell in each hand.
b) Take a big step forward with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don't let the knee touch the floor.
c) Step back to the starting position, then repeat on the opposite leg.
3| Deadlift
Targets: Hamstrings, glutes, core, back
a) Pick up a pair of dumbbells with an overhand grip and hold them by your sides. Stand with your knees slightly bent, and your feet hip-width apart.
b) Hinge at the hips as you bend your knees, lowering your torso until it's almost parallel with the floor, and your arms so that they hang in front of your knees and shins. Remember to keep your back neutral i.e. not rounded.
c) Reverse the move by pushing your hips forward, squeezing your glutes, and pushing through the heels of your feet.
Repeat for your amount of reps, then repeat on the other side.
4| Reverse Lunge with Twist
Targets: Quads, glutes, hamstrings
a) Stand with your legs hip-width apart, holding your dumbbell in front of your chest. Step one foot back about two feet and lower your knee to the ground (making sure it doesn't go beyond your knee), while keeping your chest and gaze upwards.
b) From your midsection, twist your upper body to the right, keeping your hands and weight in the same position. Engage your core and squeeze your glutes.
c) In one seamless move, step your foot back forwards to meet the other.
Repeat for your amount of reps, then repeat on the other side.
5| Forward lunge
Targets: Quads, glutes, core
a) Keeping your back straight, engage your core muscles, holding a dumbbell in each hand.
b) Take a big step forward with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don't let the knee touch the floor.
c) Step back to the starting position, then repeat on the opposite leg.
6| Front Racked Squat
Targets: Quads, core, glutes
a) Holding two dumbbells at shoulder height, stand with your feet a little wider than shoulder-width apart, toes slightly turned out. You can let the weights rest gently on your shoulders.
b) Keeping your weight in your heels, bend your knees and lower your bum back and down, as if you're about to sit in a chair.
c) As you lower, engage your core, pull your weight back through your hips and ensure your shoulders don't round.
d) When your thighs are parallel with the floor, pause for a second, then drive through your heels to push back up to the starting position.
7| Glute Bridge
Targets: Glutes, core, hamstrings
a) Lie flat on your back with your knees bent upwards and a single dumbbell resting on your lower stomach and hips.
b) Tensing your glute muscles and holding the dumbbell so as to ensure it doesn't fall off, raise your hips up as high as you can towards the ceiling. Hold for three seconds, clenching your muscles, return to the floor and repeat.
8| Goblet Pulse Squat
Targets: Glutes, thighs, calves, core, shoulders
a) Holding a dumbbell in front of your chest, stand with your feet a little wider than shoulder-width apart, toes slightly turned out.
b) Keeping your weight in your heels, bend your knees and lower your bum back and down, as if you're about to sit in a chair.
c) As you lower, engage your core, pull your weight back through your hips and ensure your shoulders don't round.
d) When your thighs are parallel with the floor, pulse the pelvis up and down, raising and lowering no more than six inches with each pulse. Then drive through your heels to push back up to the starting position.
9| Goblet Split Squat
Targets: Quads, glutes, upper legs
a) Holding a dumbbell in a goblet position, place one foot in front of the other. Make sure the back foot only has the toe touching the floor.
b) Keeping your knee positioned directly over your ankle and making sure it doesn't bend over your toe, lunge forward and clench your glutes.
c) Lower your back knee to the floor until it touches and then push up through the soles of your feet. Keep your back straight and gaze forward.
10| Goblet Squat
Targets: Glutes, thighs, calves, core, shoulders
a) Holding a dumbbell in front of your chest, stand with your feet a little wider than shoulder-width apart, toes slightly turned out.
b) Keeping your weight in your heels, bend your knees and lower your bum back and down, as if you're about to sit in a chair.
c) As you lower, engage your core, pull your weight back through your hips and ensure your shoulders don't round.
d) When your thighs are parallel with the floor, pause for a second, then drive through your heels to push back up to the starting position.
11| Hip Thrust
Targets: Glutes, hamstrings, quads
a) Sit on the floor with your shoulder blades against a bench or step. Place a dumbbell across your hips. Keeping your chin tucked in, push up through your hips to lift your bum off the floor.
b) Clench your bum at the top – your shoulders, hips and knees should be in a straight line.
c) Lower back down in a slow, controlled movement.
12| Lateral Lunge
Targets: Glutes, thighs
a) Stand with your feet hip-width apart, holding a dumbbell in both hands in front of your chest.
b) Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds.
c) Push back to start.
You can alternate, or complete the reps on your left leg before moving on to your right.
13| Lateral Step Down
Targets: Glutes
a) Hold your dumbbell in both hands, palms facing in. Step sideways up onto the box with both feet. Stand at the edge of the box.
b) Engage your core, keep your shoulders proud and lower your left leg towards the ground.
c) Gently touch your toes to the floor and press back up through the heel of your foot on the box.
Complete all reps on the same leg before moving onto the other side.
14| Overhead Squat
Targets: Shoulders, legs, glutes
a) Holding a dumbbell overhead with your right hand, palm facing forwards, send your body back through your heels and drop into a squat. Lower for five seconds until your bum is slightly lower than your knees.
b) Thrust back to your starting position, squeezing your bum and keeping the dumbbell still.
Repeat with the other arm.
15| Pulse Lunge
Targets: Quads, glutes, hamstrings, calves
a) Holding two dumbbells at either side of your legs, come into a lunge position with your back knee raised a few inches off the ground and your front knee tracking over your toes.
b) Raise up a few inches, keeping your core and leg muscles engaged but not coming up fully.
c) Lower back down and repeat the pulse movement.
Complete all reps on the same leg before moving onto the other side.
16| Pulse Squat
Targets: Glutes, hamstrings, q uads, core
a) Holding two dumbbells at shoulder height, stand with your feet a little wider than shoulder-width apart, toes slightly turned out. Hold a dumbbell in a goblet position in front of you.
b) Lower into a squat and, once you're as far down as you can go, begin pulsing. Raise and lower your body no more than six inches with each pulse.
17| Reverse Lunge
Targets: Quads, glutes, hamstrings
a) Stand with your legs hip-width apart, holding your dumbbell in front of your chest. Step one foot back about two feet and lower your knee to the ground (making sure it doesn't go beyond your knee), while keeping your chest and gaze upwards.
b) Step your foot back forwards to meet the other, then repeat.
18| Romanian Deadlift
Targets: Quads, calves, hamstrings, core, lats, triceps
a) Stand with both feet flat on the floor and a dumbbell in each hand.
b) Keeping your legs straight, bend at the hips to lower your weighted hands towards the floor. Go to just below knee height and then stand straight again. Clench your glutes and core muscles as you do so.
Repeat.
19| Single Leg Deadlift
Targets: Glutes, hamstrings, groin
a) Stand straight with your feet shoulder-width apart, and a dumbbell in each hand.
b) Bend forwards and hinge at the waist while lifting one leg up and back behind you, keeping your back flat. Extend your arms down so that each dumbbell ends up at either side of your grounded leg. Reverse the movement with control, before moving on to the other side.
20| Single Leg Glute Bridge
Targets: Glutes, core, hamstrings
a) Rest your upper back on the floor and place your feet hip-width apart, knees bent at 90º, so your body forms a line from your shoulders to your knees. Place a dumbbell across the hip of the leg you're not raising.
b) Squeeze your glutes, hold the weight at each end, lift one leg and lower your hips – that's your starting position.
c) Drive through your heel to return to the top, pausing for three secs before slowly lowering down.
Complete all reps on the same leg before moving onto the other side.
21| Single Leg Hip Thrust
Targets: Glutes, hamstrings, quads
a) Sit on the floor with your shoulder blades against a bench or step. Place a dumbbell across your the hip of your right leg and raise your left foot off the floor. Keeping your chin tucked in, push up through your hips to lift your bum.
b) Clench your bum at the top – your shoulders, hips and knees should be in a straight line.
c) Lower back down in a slow, controlled movement.
Complete all reps on the same leg before moving onto the other side.
22| Split Squat
Targets: Quads, glutes, upper legs
a) Holding two dumbbells in an overhand position, place one foot in front of the other. Make sure the back foot only has the toe touching the floor.
b) Keeping your knee positioned directly over your ankle and making sure it doesn't bend over your toe, lunge forward and clench your glutes.
c) Lower your back knee to the floor until it touches and then push up through the soles of your feet. Keep your back straight and gaze forward.
23| Split Stance Glute Bridge
Targets: Glutes, core, hamstrings
a) Rest your upper back on the floor and place your feet hip-width apart, knees bent so your body forms a line from your shoulders to your knees. Straighten your left knee so the ankle is in-line with the toes on the right foot and the left foot is flexed. Place a dumbbell across your right hip.
b) Squeeze your glutes, hold the weight at each end, lift one leg and lower your hips – that's your starting position.
c) Drive through your heel to return to the top, pausing for three secs before slowly lowering down.
Complete all reps on the same leg before moving onto the other side.
24| Split Stance Hip Thrust
Targets: Glutes, hamstrings, quads
a) Sit on the floor with your shoulder blades against a bench or step and place your feet hip-width apart, knees bent at 90º, so your body forms a line from your shoulders to your knees. Extend your left leg so the ankle is in-line with the toes on the right foot and the left foot is flexed. Place a dumbbell across your right hip. Keeping your chin tucked in, push up through your hips to lift your bum off the floor.
b) Clench your bum at the top – your shoulders, hips and knees should be in a straight line.
c) Lower back down in a slow, controlled movement.
Complete all reps on the same leg before moving onto the other side.
25| Static Curtsy Lunge
Targets: Glutes, thighs, core
a) Stand with feet hip-width apart, holding a dumbbell in each hand. Take a big step back with your left leg, crossing it behind your right. Keeping your body upright, bend your knees until your right thigh is nearly parallel to the floor.
b) Straighten your legs, keeping your feet crossed.
Complete all reps on the same leg before moving onto the other side.
26| Stiff Legged Deadlift
Targets: H amstrings, g lutes, back, hips
a) Stand up straight with a slight bend in your knees and your feet around hip-width apart, holding a pair of dumbbells in front of your thighs, palms facing backwards.
b) Keep your back as straight as possible and your knees in place as you hinge at the hips, lowering your dumbbells over the tops of your feet, continuing as far as you can go until you feel a stretch in your hamstrings.
c) Squeeze your glutes and push your hips forward to bring your torso back up, and your dumbbells back to the starting position.
27| Suitcase Squat
Targets: Glutes, quads
a) Hold a dumbbell in each hand with the palms facing inwards – towards your thighs. Your feet should be shoulder width apart and toes pointed outwards.
b) Push your hips back, hinging to squat down until your thighs are parallel to the flow and your bum slightly lower than your knees. Keep your shoulders back and your hands still by your sides.
c) Push back up through your heels and glutes with your chest proud and open. Repeat.
28| Sumo Goblet Pulse Squat
Targets: Quads, glutes, hamstrings, calves, inner thighs
a) Start with your feet wider than shoulder-width apart, with your knees and toes pointing outwards. Hold a dumbbell in a goblet position in front of you.
b) Lower into a squat and, once you're as far down as you can go, begin pulsing. Raise and lower your body no more than six inches with each pulse.
29| Sumo Goblet Squat
Targets: Quads, glutes, hamstrings, calves, inner thighs
a) Start with your feet wider than shoulder-width apart, with your knees and toes pointing outwards. Hold a dumbbell in a goblet position in front of you.
b) Lower your body as far as you can by pushing your hips back and bending your knees.
c) Pause, then push yourself back to the starting position.
30| Sumo Squat
Targets: Quads, glutes, hamstrings, calves, inner thighs
a) Grab one heavy dumbbell and hold each end in each hand at arm's length in front of your pelvis. Set your feet about twice your shoulder width apart, toes turned out slightly. Lower your body as far as you can by pushing your hips back and bending your knees.
b) Pause, then push yourself back to the starting position.
Happy sweating.
Looking for more dumbbell workouts? Try our dumbbell arm workout, dumbbell exercises for women or total body kettlebell exercises.
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Exercises for Neck Back Legs I Office Chair
Source: https://www.womenshealthmag.com/uk/fitness/workouts/a708212/leg-dumbbell-exercises/
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