Training legs is a part of strength workouts many people don't look forward to. Working the large muscles of your legs can leave you feeling physically drained, and sometimes even a little nauseous. Leg training is usually associated with heavy barbells and expensive machines, but dumbbells may also used to help build your leg muscles. Visit your doctor for a checkup before changing or adding any kind of major weight-training routine.
Benefits
Training your legs with dumbbells offers several benefits. Dumbbells offer a versatility machines cannot duplicate, and performing exercise while standing will increase your functional strength. When you use dumbbells, smaller stabilizing muscles are also utilized, which enhances your workout. Having an independent weight in each hand prohibits your strong side from compensating for your weaker side, which can happen with barbells or machines.
Exercises
The number of effective leg exercises you can perform with dumbbells is not huge. Holding a dumbbell at arm's length down by your thighs, you can do basic squats as well as a few different lunges. You can lunge forward by alternating legs or using the same one, lunge to the side or lunge backward and back to the start. The squat and lunge will work your quadriceps and hamstrings. You can work your calves by holding the dumbbells in the same way, then lifting one leg off the floor, placing your foot behind the planted calf and rising up on your toes.
Safety
When handling dumbbells, especially heavier dumbbells, your footwork is important to avoid injury. Lift your feet when turning around and don't just twist with your feet planted. Bend at your knees, and when you're done with the dumbbells, place them back on the floor or rack instead of just dropping them on the floor.
Considerations
If you are interested in putting substantial size on your legs, you may want to use a method other than dumbbells. Heavy barbell squats and leg presses may work better for adding mass.
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