1. Dumbell Goblet Squat (Wide Goblet Squats) - By keeping your feet wide, it strengthens the adductors and glutes, and stimulates concentration inside the thighs and hips.
2. Dumbell Goblet Squat (Narrow Goblet Squats) Sit with your feet wide and develops the bottom of the thigh by giving strong stimulation to the outer part of the vastus lateralis.
3. Dumbbell Stiff-Leg Deadlift
- Perform legs almost wide and lower your upper body to deeply stretch and contract the hamstrings and glutes
4 Dumbbell Split Squat
- Extend one leg forward and develop the Quadriceps and Glutes simultaneously and strengthen the balance ability.
5. Dumbbell Leg Curl
- Strengthen hamstrings by placing dumbbells on your ankle and raising your knees.
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