LEG DUMBBELL EXERCISES

Half Squats
[One of the best dumbell exercises for working the entire lower body. Works the quadriceps, hamstrings, glutes and lower back.]

1. Holding a dumbell in either hand at your sides, stand upright with your feet shoulder width apart.
2. Bend from the knees until your thighs are almost parallel to the ground.
3. It is essential that you keep your back flat (not rounded), lower back slightly arched inwards and your head up.
4. Return to an upright position and repeat.

Dumbbell Lunges

1. Holding a dumbell in either hand at your sides, stand upright with your feet slightly less than shoulder width apart.
2. Step forward about 2 feet with your right foot. As you plant your right foot bend your right knee to about 90 degrees. Your left knee will bend automatically and should just touch the floor.
3. Push off with your right foot to return to the starting position.
4. You can alternate legs or perform all the reps on one leg at a time.

Squats
Squats are still the gold standard when it ocmes to chaping your glutes.

1. Stand in front of a chir with your feet hip-width apart. Keep your body erect and your chin raised slightly throughout this exercise.
2. Slowly lower your hips towards the chair as if you’re about to sit.
3. Just before your body touches it, return slowly to a standing position. Don’t arch or round your back – keep it in a straigh line – and keep your knees behind your toes, your weight centred over the middle of your feet and heels (not over your toes), and your feet flat on the floor.
4. Now remore the chair and lower your hips until the tops of your thighs are parallel to the floor – never farther. As you get stronger, increase resistance by honding dumbells at your sides.
5. Try it against a wall. Or, once you’re comfortable, try it on one leg and alternate.