Power Up Your Legs: Intense Dumbbell Workout for Squats, Curls, and Calf Raises

Gym | Single Workout | Beginner: 4 exercises

This comprehensive lower body workout will help you build strength, tone muscles, and enhance overall lower body stability, all by using dumbbells. Perfect for those looking to maximize their at-home workout with minimal equipment, this routine targets key muscle groups for an efficient and effective session. No supersets are included, providing a focused approach with each exercise individually performed. Aim to maintain proper form and controlled motion throughout each set to get the most out of your workout session. Let's break down each exercise in detail below. Stay consistent and push through for optimal results. Happy training! 💪🏋️‍♂️🏋️‍♀️💪🌟

**1. Dumbbell Bench Squat: 4 sets • 12 reps**

The Dumbbell Bench Squat is an excellent way to target your quads, hamstrings, and glutes while enhancing core stabilization. Start by holding a pair of dumbbells at your sides, stand in front of a bench, and lower down until you are sitting on the bench. Then, push through your heels to return to the standing position. Ensure to keep your back straight and engage your core throughout.

**2. Dumbbell Cossack Squat: 4 sets • 12 reps**

The Dumbbell Cossack Squat focuses on improving leg strength and hip flexibility. Hold a dumbbell close to your chest and start with a wide stance. Lower your body to one side while keeping your opposite leg straight, and then push back up to the starting position. Alternate sides for each rep, making sure to keep your back upright and your core braced.

**3. Dumbbell Hamstring Curl: 4 sets • 12 reps**

The Dumbbell Hamstring Curl is a great isolation exercise for the hamstrings. Lie face down on a bench, holding a dumbbell between your feet. Curl your legs upwards, bringing your heels towards your glutes, and then slowly lower them back to the starting position. Focus on a controlled movement to maximize muscle engagement and avoid any jerking motions.

**4. Dumbbell Standing Calf Raise: 4 sets • 12 reps**

Finish off with the Dumbbell Standing Calf Raise to strengthen and tone your calves. Hold a pair of dumbbells at your sides and stand on a raised surface with your heels hanging off. Raise your heels as high as possible by contracting your calf muscles, then slowly lower them back down. Ensure you have a full range of motion to achieve the best possible stretch and contraction in your calves.

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  • #Exercise / Sets
    1Dumbbell Bench Squat4 sets • 12 reps
    Dumbbell Bench Squat
    2Dumbbell Cossack Squat4 sets • 12 reps
    Dumbbell Cossack Squat
    3Dumbbell Hamstring Curl4 sets • 12 reps
    Dumbbell Hamstring Curl
    4Dumbbell Standing Calf Raise4 sets • 12 reps
    Dumbbell Standing Calf Raise
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