Dumbbell exercises - lower body
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Dumbbell Exercises for Lower Body Strength
Importance of Weight Distribution in Dumbbell Exercises
Understanding how weight distribution affects your workout.
- Front vs Heel Loading: Distribute weight to heels during lower body exercises to balance tension.
Shoulder-Loaded Dumbbell Box Squat
A foundational lower body exercise using dumbbells:
- Setup: Place dumbbells on shoulders to add resistance.
- Position: Anchor heels, relax toes, and maintain balanced weight.
- Execution: Lower to 90 degrees, then extend legs back to upright position with chest proud.
Lateral Lunge with Dumbbells
Engage muscles with additional weight:
- Execution: Stand upright, weight between legs.
- Movement: Step right foot laterally, keeping left leg straight and shifting weight to right side.
- Benefits: Stretches groin, activates quad, hamstring, and glutes.
Dumbbell Swing for Glute Activation
Perform a dynamic movement to engage glutes:
- Technique: Hinge at hips, push hips back, chest out, and swing dumbbells forward.
- Movement: Thrust hips forward to swing dumbbells up and return in controlled motion.
- Focus: Activates glutes for hip thrusting motion.