FULL Lower Body Dumbbell Workout | Female Muscle

FULL Lower Body Dumbbell Workout | Female Muscle


Let’s do the lower body workout splits
that can be done at home because we’re only using dumbbells. (Intro) As opposed to a
traditional barbell squat where the weight is located behind the goblet
squat puts more focus on the quads due to it being held in front. Hang on to a
dumbbell just like you see here and keep it close to your body. When you squat down
keep your chest and head forward the entire time. A good cue to use is think
about you’re actually holding a goblet of water and you don’t want it to spill
from the cup. When doing the lunge make sure you plant
your heel first and not let your knee hit the ground. As I return back to
starting position I push off with my lead foot to return to an upright stance.
Try and keep an upright posture the entire time and not hunched over. Even before starting the exercise I bring my shoulder blades back. Hold the dumbbells
in front of your thighs and don’t let them move away from your legs the entire
time. Push your butt back and allow your knees to slightly bend. Once you feel a
stretch in your hamstrings you drive your hips forward; you don’t want to
overly arch your back at the top of the movement like you would during a
regular deadlift. Use a bench or chair to place your back
foot. Your front foot should be far enough away when you squat down
it is not putting unnecessary strain on your ankle or knee. Try it without
weights first to find a good spot on the floor. I normally will mark it with
something to ensure both legs are always faced apart equally. When doing this
think about lowering your body straight down to the floor instead of lunging
forward. Most of the time people will ignore
working the lower body in the side-to-side plane or frontal plane
which is why we’re going to hit side lunges. I like to keep the dumbbells in
front of my body doing this and keep your back straight. Not only will you be
strengthening the abductors which you should also feel a stretch in the
adductors. Use a box or step; don’t just do this
standing on the floor. The elevation will let you get a stretch in the calf muscle
which is very important when working any muscle. I hold a dumbbell on the same
side of the leg I’m working while using the other hand to stabilize. You’ll
notice as I go up onto my toes I pause at the top. So there you have it everyone my lower
body leg workout with only dumbbells. I want to say that the lower body split a
lot of people will add in abs with that. I did not include that in this video but I
do have a beginner ab workout that requires absolutely no equipment that
I’m going to put down in the description box below as well as right there, that
you can add on to this workout. If you enjoyed watching this video which I
really hope you did make sure you give it a thumbs up, comment on other videos
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make sure you comment down below if you have any suggestions on future videos………….. Don’t forget to subscribe on the way out the door and…….. Regain my thoughts. Hey me again if
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then after that over there will be the upper body video that I had talked about
before.

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