Building leg strength doesn’t necessarily require gym machines or heavy barbells. One can effectively train the glutes, hips, hamstrings, and calves using dumbbells, either in a gym or at home with adjustable dumbbells. Strength and Pilates coach Courtney Fisher has shared a workout that demonstrates how to use dumbbells for lower-body training. This routine includes exercises like Romanian deadlift, reverse lunge, inner thigh lift, fire hydrant, and unilateral exercises that are beneficial for those who engage in activities like running and hiking.
To perform Courtney Fisher’s lower-body workout, it’s essential to choose a weight that allows you to complete every rep with good form. For exercises like Romanian deadlift and reverse lunge, heavier dumbbells can be used as they target large muscles that can handle more load. On the other hand, lighter dumbbells or bodyweight exercises might be more suitable for the inner thigh lift and fire hydrant.
The goal is to complete three sets of each exercise. As you repeat the workout, aim to increase the difficulty by adding more reps or increasing the weight. This technique, known as progressive overload, is one of the most effective methods for seeing results from any type of resistance training.
This legs workout can be paired with a dumbbell upper-body workout to create a two-workouts-a-week training plan. For home training, it’s recommended to invest in a pair of adjustable dumbbells, which come with different weight settings to accommodate various exercises and increasing difficulty as you get stronger.
Three top-rated adjustable dumbbells include the Bowflex 552 SelectTech Adjustable Dumbbells, Amazon Basics Dumbbells, and NordicTrack Select-A-Weight Adjustable Dumbbells. These dumbbells are excellent choices for overall performance, budget-friendly options, and strength training at home, respectively.
