Pumping: 5 Dumbbell Exercises for Beautiful Thighs. A simple home workout will help you properly load your legs and buttocks.
For this complex you will need a stable chair and two dumbbells. If you are doing it in the gym, you can use a wooden box or bench.
How to perform the workout
The complex consists of the following exercises:
- Step-ups with dumbbells – 10 on each leg.
- Single leg glute bridge – 10-12 on each side.
- Lateral lunge with transition – 12 reps.
- Single Leg Romanian Deadlift – 10 reps on each leg.
- Lunge with step onto chair – 8-12 reps on each leg.
Perform all exercises in a row, resting 30-45 seconds between them. After completing the last one, rest 60-120 seconds and start again. Do 3-5 circles.
How to do exercises
Dumbbell Step-Ups
Find a stable chair and stand with your right side to it. Take dumbbells in your hands. Place your left foot on the edge of the chair, transfer your body weight to it and step up.
Come back down and repeat the movement. Try to keep your back straight and don’t push yourself with your supporting leg – this will take the load off your working hip.
Single Leg Glute Bridge
Sit on the floor, lean your back against the chair in the area of the shoulder blades and lift your pelvis off the floor. Place the dumbbell on your thigh and hold it with your hands. Straighten your hip joints, simultaneously lifting one leg.
Squeeze your glutes at the top, then lower back to the starting position and repeat . Don’t sit on the floor until the end of the set.
Lateral Lunge with Transition
Take the dumbbells and hold them in straight arms. Perform a lunge to the side and lean the body forward with a straight back.
Then, without rising, lunge onto the other leg, and then straighten up, returning to the starting position. Do the same, but now start on the other side.
Single Leg Romanian Deadlift
Place your feet hip- width apart , shift your weight to the right foot, and place your left foot on the toe slightly behind. Take dumbbells in your hands. Bend the knee of the leg in front of you slightly, straighten your back and bend at the hip joints, leaning down. At the same time, twist your body so that you bring your left hand with the dumbbell to your right foot.
Feel the stretch in the back of your thigh. Raise back up, keeping your back straight, and repeat one more time.
Chair Step Lunge
Stand a step away from the chair with dumbbells in your hands. Lunge back with your straight right leg, while bending your left leg and leaning your body forward.
From this position, straighten up sharply and move your right leg onto the chair, simultaneously coming up onto your toes. Again, lunge, lowering the dumbbells down. Continue in the same spirit, alternating these positions.
Write how you liked the training. What dumbbells did you work with?
KEEP TRAINING
