You can develop tree trunk legs by performing compound, heavy free weight movements with dumbbells. Compound free weight movements recruit multiple muscle groups, providing your legs with a comprehensive muscle-building workout. Using free weights forces your leg muscles to stabilize the weights throughout the entire range of motion. The continuous force absorbed by your leg muscles promotes hypertrophy, or muscle growth.
Dumbbell Squats
Dumbbell squats pack muscle mass onto your quadriceps, hamstrings and calves. The movement involves squatting down and rising up while grasping two dumbbells. Keeping your back straight and looking forward during the exercise places greater emphasis on your leg muscles. Avoid letting your knees pass in front of your toes to reduce stress on your knees. This movement can also be performed with a barbell or on a Smith machine.
Dumbbell Lunges
Dumbbell lunges help you grow bigger hamstrings, quadriceps and glutes. The exercise consists of lunging forward with one leg while holding two dumbbells. Keep your torso upright to effectively target your leg muscles. ExRx.net notes shorter lunges emphasize the quadriceps and longer lunges target the gluteus maximus muscles, or glutes. Pointing the leading knee and foot in the same direction places less stress on your knees and greater stress on your leg muscles.
Exercise Volume
Do three sets of eight repetitions for each exercise, adding 5 lbs. to each dumbbell after a completed set to increase muscle mass. A low volume training regimen using increasing amounts of weight places great stress on your muscles, optimizing mass gains. Rest for 90 seconds between sets to remain energized and train with maximum intensity.
Tips
Both dumbbell squats and dumbbell lunges do not require the need for a spotter. Work out your legs once a week for maximum muscle gains. Your muscles are broken down in the gym and recover, growing bigger and stronger while resting. Warm up with five minutes of light jogging to bring blood into your leg muscles, optimizing your workouts. Stretch for five minutes pre- and post-workout to reduce the risk of injury and increase your flexibility.
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