For Effective Lower Body Training, Use These 5 Bodyweight and Dumbbell Exercises in Your Programs

Most people think that they can’t get a good lower body workout in the comfort of their own homes. This is false. You can get a great lower body workout if you just combine bodyweight and dumbbell exercises. The following are 5 of the most effective dumbbell and bodyweight exercises for the lower body:

Dumbbell Rear Lunge

Hold one dumbbell in each hand and let your hands hang comfortably by your sides. Stand shoulder width apart with your back straight. Step backwards with your right foot and lower your body until your right knee touches the ground and your left knee is at a 90* angle. Return back to starting position and repeat with the opposite leg.

Squat Jumps

Once bodyweight squat get too easy, it’s time to perform squat jumps. Drop down into squat position and immediately explode upwards, catching air. When your feet hit the ground, immediately drop back down and repeat. This is a fast movement and should be done with maximum momentum.

Plie Dumbbell Squat

Take a slightly wider than shoulder width stance and hold a dumbbell between your feet by interlocking your fingers around the head of the dumbbell. Squat down leading with your hips for as low as you can go. Push back up to starting position and repeat.

Boot Strappers

Squat down and place your hands a few inches in front of your body on the floor, palms down. The goal with this exercise is to straighten out your legs while keeping your palms and feet flat on the floor. This exercise hits your hamstrings.

Dumbbell Swing

Take a slightly wider than shoulder width stance. Hold a dumbbell between your legs with two hands on the handle of the dumbbell. Squat down slightly and keep your back straight. Generate power with your hips as you extend your knees and straighten out your body. Transfer power onto the dumbbell, and make it swing using momentum. This is a hip and lower back exercise, not an arm exercise. Do not use your arms to make the dumbbelll swing.

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