Strengthen Your Legs with a Single Dumbbell Workout

Dumbbells are an incredibly versatile piece of fitness equipment and are the perfect choice for at-home workouts.^[0] Whether you opt for a pair of adjustable dumbbells that allow you to adjust the weight according to the exercise you’re doing, or a fixed-load pair, it’s important to ensure that you choose a weight that will challenge you but not affect your form.^[0]

A good workout doesn’t need to involve multiple pieces of equipment and machines.^[1] For instance, this leg session from personal trainer Alex Rice can be done with just one dumbbell. This workout targets your glutes, quads, and hamstrings and is a great option for those who are looking to exercise at home or in a busy gym.

When beginning strength workouts or taking this routine on for the first time, you may experience delayed-onset muscle soreness (DOMS) the next day.^[0] This is caused by small tears in your muscle fibers that your body needs to repair in order to grow and strengthen your muscles.^[0] To help your body recover, ensure you are getting enough protein in your diet or make a post-workout shake with one of the best protein powders for weight loss.^[0]

0. “You only need five moves to grow muscle in your legs at home — here’s how” msnNOW, 9 Mar. 2023, http://www.msn.com/en-us/health/fitness/you-only-need-five-moves-to-grow-muscle-in-your-legs-at-home-here-s-how/ar-AA18oXB8

1. “One dumbbell and six moves are all you need to strengthen your core and build leg muscle” Fit and Well, 11 Mar. 2023, https://www.fitandwell.com/news/one-dumbbell-and-six-moves-are-all-you-need-to-strengthen-your-core-and-build-leg-muscle