Dumbbell leg-workout is a great way to increase your functional strength, specifically your lower back and hip flexors. When I first started doing sumo squats I thought this was going to be hard, and it was. I used to get stopped in the middle of the squat and had to stop and catch my breath, I had to stop dead in my tracks. The whole thing was very stressful and very unlike my experience on the treadmill at home.
The key to performing the sumo squat is to have your legs bent, not fully extended yet. You want to have raised single leg glute bridge to where your thighs are at least shoulder width apart. Now you’re going to start alternating legs.
To begin, you’ll need two dumbbells, keep them on your sides and move them side to side like you were doing a lunges movement. Next you’ll want to bend your knees and hips to go from your starting position to the bent-leg raise. Make sure your arms are slightly bent and your back stays straight. When your back is straight, simply lift your dumbbells to your side, your hands should be a few inches over the dumbbells. Now inhale and exhale deeply, keep your head up and move your arms in a smooth flowing motion.
To complete the lateral lunges, take your same two dumbbells and move them in a smooth motion, while making sure your arms are straight. Once you reach the starting position, simply lower the dumbbells to the beginning position and repeat. For each repetition you do, add one foot forward, pause for a second, then again move your feet forward. For each repetition you do, raise your dumbbells until they are at the starting position, then lower them. Make sure when you do the lunge pulses that you don’t fully extend your legs; otherwise you’ll find it harder to perform the exercise and harder to get the most out of each workout.
To complete the elevated single leg gate bridge, you’ll simply place the dumbbells on your shins and simply bridge your legs. This exercise uses the quadriceps, hamstrings, calves, and blues, and is great for the gluteal muscles but not the hip muscles. To complete the elevated single leg gate bridge, simply place the dumbbells on your shins and simply bridge your legs. This exercise uses the quadriceps, hamstrings, calves, and blues, and is great for the gluteal muscles but not the hip muscles.
The Final Part
Now, for the final part of this leg workout – the traditional monk’s style. To do the monks pose, first roll onto your toes and then raise your buttocks to your chest. Lift your body so that your behind is flat against the floor and your upper body forms a straight line with the floor. Roll your hips forward slowly and repeat. This exercise will work the quadriceps, hamstrings, calves, and glutes, but not the hip muscles.
For the final part of this leg workout, it’s time to use your Sumo Squats. To do the sumo squats, first bring your feet together as wide as you can. Second place the dumbbells on your shins. Then lower the dumbbells to your knees until they are just below the knees. Squat down slowly, making sure that your back stays straight, locking your legs to maintain the position.
Slowly stand up and return to your starting position. Repeat the process. Both the lower and upper body should be equally worked. For best results, work with a partner. You can also increase your difficulty by adding weights to your dumbbells.