The ONLY 3 Dumbbell Leg Exercises You Need (men over 40)

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As we age, it becomes increasingly important to maintain muscle mass, strength, and functional capacity, especially in the legs.
Fortunately, building a solid set of legs does not require a ton of equipment or a variety of exercises.
Anyone with access to dumbbells and a bench have more than enough to hit every muscle in their lower body effectively, without ever touching a barbell, cable, or exercise machine.
In this video, I share the only three dumbbell leg exercises you need to build bigger, stronger legs, no matter your age.
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6. www.aafp.org/p...
7. pubmed.ncbi.nl...

Опубликовано:

30 сен 2024

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Комментарии : 401

@smartien8 Год назад

1) Bulgarian Split Squat 2) Romanian Deadlifts 3) Single Leg Calf Raises

@agathahearth Год назад

wow, that’s exactly what I’ve been doing (+tib raises)

@mikecurtis11 Год назад

Thanks for summarizing and saving me time. This list is too basic to merit a video over 2 minutes.

@pmode Год назад

@@agathahearth tib raises are so underrated. Great for athletes and they put less stress on your knees

@Bryan-cr5kd Год назад

@@mikecurtis11 actually the variations on the first 2 was worth watching the entire video. Learned something i did not know at all

@ULTRAOutdoorsman Год назад

@@agathahearth Yeah, basically all the dumbbell leg exercises that can actually be done, haha. Well you could do the goblet squats, but don't.

@buysk29 3 месяца назад

Solid video! Thank you! Tell the guy in the white pants he needs to stop skipping these exercises :)

@angelbabyluvsyou Год назад

what brand shirt are you wearing?

@francischeah8486 Год назад

I went to the gym for my legs day and it was closed😢. So I went home to my dumbbells and bench. And I did the exact 3 exercises listed here. Wow. Thanks for confirming. I’m 58 and still building. Keep it up 👍

@TerminalXception 11 месяцев назад

If i were you from closed gym i would have went to pizza shop 😊

@MartinTorrez-w1z 6 месяцев назад

@@TerminalXception lolololo

@totallyfrozen 2 месяца назад

Sounds like you had an epiphany and can now start saving your money. No need to pay for a gym membership when you can do the work at home.

@fitnytech Год назад

Today u will do what others won’t, so tomorrow u can accomplish what others can’t.

@MassGainingGuy Год назад

Man over 40 here. My testosterone levels are low at 398ng/dl and I'm still building muscle at my age. Dont lose hope guys! Keep blasting the weights!

@dontreadmyname4396 Год назад

buy testosterone and self trt, is cheap asf

@rockshot100 Год назад

That is on the low side but not out of the range, I recommend staying away from TRT, even if you could get it. Good luck, continue the good work.

@dontreadmyname4396 Год назад

@@rockshot100 and why would u recommend staying away from literally helping yourself?

@rockshot100 Год назад

@@dontreadmyname4396 Unless you really are under the range, it does have side effects, but not too bad. Big thing is that it is a pain in the ass, and really doesn't do what you think it is going to do. You have to "stack" and use other various hard to get supplements to get the huge gains. My 2 cents.

@rockshot100 Год назад

@@dontreadmyname4396 Also my experience is that it is not worth the 5-10% difference that it MIGHT make. Just working out regularly is almost all of it. I know I will get arguments, but that has been my experience. I was off of it for about 6 or more months, and I noticed NO difference. Now I have to take it because my body doesn't make it like it used to.

@marcosramirez6490 Год назад

I really like this over 40 videos Thanks😊

@jw546 Год назад

Not only am I 51, but I have the double challenge of having MS. The MS has mostly impacted my right leg, but has now moved to include my left. I think these 3 exercises could really help me to focus on building up more leg strength, something I certainly need more of to help with balance. Thank You!

@TheRock-xj7hs Год назад

Just turned 69 in June. Currently working as a pseudo-personal trainer with people in their 60s 70s and 80s. I love it and they love it and I’m bringing resistance bands into our training. But this man knows his stuff and he’s very efficient and I’m going to be bringing some of these exercises into my training as well. Very grateful. You’re a kind man with all your explanations.

@Studiovette Год назад

If you're going to work any part of your body I think it should be legs.. They are often overlooked or skipped. Very few people like leg days because it's the hardest and most exhausting day of the week. At least for me, but I never skip them! 😂

@InitialDL84 Год назад

I usually dread working out legs as well, but once I get started, I'm good!

@carlosa.sanchez896 Год назад

It cracks me up how many guys I see in gyms or out and about who have big chests and arms, but skinny toothpick legs.

@vazquezcarlos Год назад

A way I got to love squats and deadlifts, were to first get used to doing non-weighted asian squats, about 20, and able to stay in that low squatted position for 20 or 30 seconds. Lunges used to be very painful, but then after doing them for a while, I realized it was more the tightness and lack of balance that was making them hard, but after a few weeks of doing them, my balance improved and I loosen up too. One exercise I can't seem to get into and that I really want to do as a runner, are bulgarian squats. I have tight calves and when I place my foot on the bench, it shortens my calf muscle and my feet painfully cramp up. I'm still trying to get them loosened up and I'm jealous when I see people doing them in the gym!

@joeromo7756 Год назад

Legs are like foundation of building,if they're strong the upper body will grow strong,been working out most of my life and never skip leg workout im 55 and have strong legs and also found out women like guys with strong well built butts 😁😁🍑

@williambrister9524 Год назад

Just show the exercises.

@j.rob.5943 Год назад

I’ve never gotten good results with heavy calf raises. I need high rep (25+) sets with insane burn to see growth

@AjaychinuShah Год назад

SG Kobe Bryant did not possess large calves, and neither do you by the way.

@lazvt8469 Год назад

Great vid. 61 now....lifelong gym rat. I wear the clothes from my 20's with similar muscle mass but can only push/pull 1/3 of the weight . Been doing these workout for a few years, great on the joints! Also, recommend supersetting....as it quickens the workout...but more importantly, seems to get the heart rate up better and create better/faster/harder muscle burn/breakdown. I only work a muscle once a week now, added a tiny amount of creatine daily (1.2 mg)...and I'm staying in great shape, if not actually adding some muscle to chest and bi's. I'm blessed.

@Fitness4London Год назад

Very impressed, keep going!

@jomon723 Год назад

Same here at 64

@mikE_6-28 3 месяца назад

Great job lazvt. I’m a little better but I’m 55- I’m the same weight I was when I got out of the Army, too. Hope to maintain it like you.

@tiiiefff2011 Год назад

I'm almost 40. This channel is pure gold for me. Thanks for all the tips and knowledge.👌👍🤟✌️🤘

@rounaksubramanian1686 Год назад

Wow this is a very excellent and brilliant content bro making this content about the best 3 exercises with dumbbells for legs and keep it up and keep training hard and be positive and happy always

@j.rob.5943 Год назад

How much u paid to make comments?

@chungmyung6767 5 месяцев назад

2:08 bulgarian split squats 4:11 romanian deadlifts 5:57 single leg calf raises

@charlieakin8074 Год назад

Play at x 1.75 speed/

@m.meyers2511 Год назад

😂

@robm6803 Год назад

Hey, we are over 40. We need time to process the information! 😂

@urbansoulsteve Год назад

I like how you talk, how calmly and relaxed you describe everything with great Know-how and expirience. Always top videos! Greetings from Germany!

@andy3410 Год назад

Wasn’t that an ipsilateral Bulgarian split squat while describing a contralateral?

@marcusglivings9208 Год назад

You guys have the some of best content available! Science supported and my man with the tie dye is wild! Lol

@nick_t7467 Год назад

Step ups with dumbbells are great for poster chain as well

@brazilianjiujitsuincorporated Год назад

3:50 it's mentioned to hold weight the opposite side of working leg. But it's not demonstrated that way. Anybody else caught that? Or I'm I missing something 🤦‍♂️

@FirstnameLastName-sx8ls Год назад

Question at 3:45, you start talking about contralateral loading the working leg. So, is that right foot down, right hand with weight or right foot down left hand with weight? TIA.

@BlackCanvasAudio Год назад

Great video but who was that goofy bastard in the headband?! lol

@briancoffee2655 Год назад

Great video, thank you. I just turned 50 and have lifted since I was 15. I do more yoga and HIIT now but still need exercises like this to keep my muscle. One suggestion all RU-vidrs can apply is to sum up at the end, repeat the 3 exercises names and a fact about how to do them. Other videos I’ve seen write them in their comments section which is helpful too. Thanks again

@cz2165 Год назад

Even though I am a woman over 60 I still learn a lot that I can use from your channel. Great job every time.

@gappsanon4869 6 месяцев назад

Cool! Though, I'm a guy nearly 70, i like to know that all varied types of people are keeping fit.

@ryuno2097 Год назад

Interesting. I do these 3 exercises for my legs. I'm 38 this year.

@rockshot100 Год назад

You channel is better that all the rest. You are a knowledgeable and humble man. I never LOL but the short humor parts are appreciated. All these channels contradict each other and spend most of the vid telling you how great they are. All of this vanity and seriousness just doesn't look good on a man. You get right to the point and are easy to understand.

@mrsbootsworkouts Год назад

Awesome! I am 47, and Romanian deadlifts used to be my most hated exercise. Now I do them regularly at home, and I use a storage box from Home Depot to do them. I definitely feel the change.

@AliceShah_2013 Год назад

Yeah!!!

@Fitness4London Год назад

How do you motivate yourself to do home workouts? Most people struggle with this. Interested to hear!

@mrsbootsworkouts Год назад

@@Fitness4London What really changed things for me was a simple interval timer. I force myself to get up at the crack of dawn and go to my mat, and set the interval timer for 60 min - 60 exercises. That's the only time I can afford before my work and before my day starts! Strange to say, but I would say it's the timer that helps me keep on schedule :) I put on any clean workout clothes really fast, then I hear the beep, and just do it.

@Fitness4London Год назад

@@mrsbootsworkouts Great tactic! Adds focus and structure.

@michaelhansen2818 Год назад

I've always liked the Bulgarian Spil Squat, the amount of time under tension would give me a good pump.

@87alock Год назад

I still got 4 years before I'm 40 but I'm starting to watch videos like this early. Glad these are exercises I've been doing already

@mohammadtaahaa3765 Год назад

You can make a diet plan for the beginners ......... Like most of your subscribers are fresher for the gym..

@rolaman78 Год назад

This ☝🏾 is what I need.. Im building muscle at 44, but can't shake this DAD GUT 😫😫

@dontreadmyname4396 Год назад

just eat fcking food

@kevinburke9940 Год назад

2:08 Bulgarian split squats 4:11 Romanian deadlifts

@BojanMilic84 Год назад

5:57 Single leg dumbbell calf raises

@kevinburke9940 Год назад

@@BojanMilic84 haha, you caught me! I don’t like doing calf raises. Lolololo. Thanx for the content man, you look awesome.

@carlodefalco7930 Год назад

@ril850 yeah . Save study for the end of vid , or provide , time stamp so we can go directly to exercises 🤔🤷‍♂️🙂🙂

@Fitness4London Год назад

These three exercises are a fantastic combination for sure. When I was a kid I had a funny bouncy walk where I would rise up on my tiptoes on each step, no idea why. The result is that I have very muscular calf muscles.

@curtisharolson6643 Год назад

Me too I swear, my coach called me “ High Pockets” cuz of my walk 😂

@jasonashley4579 Год назад

I'm 42 and still do all the penitentiary workouts I learned while away at school, push-ups, pullups,dips, leg raises and Mike Tyson squats everything 50 down 30 down 20 down, I've moved up though from pillow cases full of magazines to dumbells at home, so I'm definitely gonna try these three, stay riot ready out there fellas. 💪

@Renegade_2023 Год назад

Always such good advice. But I wish there were “shorts” that just concentrate on the exercises themselves so I could take the routines to the gym!

@djsmiley1965 5 месяцев назад

The dude demonstrating the exercises should get a medal for facial gymnastics.

@startactioncamerarolling1555 Год назад

Whats wrong with the blue banded guy 😂

@jdgamboa5201 Год назад

3:45 but aren't you loading the working leg and not the opposite?

@pooperscooper8791 Год назад

Wtf is going on in Bulgaria & Romania

@coasteyscoasteys Год назад

Pooper Boredom

@N7Tigger Год назад

lol these guys look like they haven't showed up for leg day in a decade.

@righteousiron8216 Год назад

Very Good Information! Regarding the entire video; And the information, on the seated calf raise machine.. I'm always appreciative of updated information.. Thanks Guys! 🦵👍

@marktapley7571 Год назад

On the Bulgarian Split squat why not hold a dumbbell in both hands.

@machak2986 Год назад

I would have thought the working leg in the contralateral Bulgarian split squat would be the grounded leg therefore the dumbbell would be in the hand on the side of the rear-elevated leg!! The movement shown is ipsi-lateral!

@edwincarter-xo2pc Год назад

GREAT VIDEO THANK YOU! I USE KETTLEBELL FOR THESE ✌

@NeulichimKanal Год назад

The will is strong but the knees are weak.

@Shreadington Год назад

Good stuff! 45 and still getting it. They main exercise that got my hamstrings to fill out the back of my shorts or pants are pointed toe leg curls. Tempo 3:1:1, 4 sets of 15,12,10 finished with a triple drop set 10,10,10. One other hammie exercise and they're smoked.

@djembemed3562 Год назад

So I'm 57 in December and do 3-4 working sets of 8-12 back squats 250-315lb and 3-4 working sets of 12-15 fronts squats 185-250lbs 2x per week. Please explain how doing these exercises you recommended even with 50,60,70, 80lb dumbbells are superior to what I'm doing and going to create more muscle mass?

@tinanaz4916 Год назад

Thank you for the great video. Bulgarian split squat triggers my sciatica nerve pain every time I try it and it takes days to settle, any advice? Thank you in advance!

@kevinwilliams-ub7uy Год назад

Did three sets of 22.5 kg dumbbell squats today total 60 squats hard but got through it / with a half a erection at the end so I guess the testosterone kicked in. 😂

@kerrystanger5324 11 месяцев назад

The single leg squats with the bench are legit AF. Instantly felt more stress made to the quad.

@rockshot100 Год назад

The blue Alpha man is the best part of your vids. I save most of them because I can't remember the finer details of the exercise. He is a good contrast of the right way v. wrong way. I can easily see where I might be going wrong. There are thousands of these vids but they all take themselves too serious. ALL good vids. Btw, does he sell merch? How much for pants like that? How bout just the sweat band? Thanks. BTW, I followed your vid about 4 years ago about 3 upper body areas, WORKS great for me.

@FirstLast-ls9ww Год назад

search d and f clothing ... it should still be there

@spartan_md8295 Год назад

Thoughts on Goblet squats vs Bulgarian split squats?

@Bomber6215 Год назад

Where do you get your apparel? I like the short sleeve cut that shows off the bi's. Thanks!

@DfNetwork Год назад

Thanks ever so much; precisely what I was looking for and had missing in my fortfolio of video trainings - cheers!...

@cyzam Год назад

Static version without dumbells also work really well. Horse stance 5min challenge 😅

@Ryawa_Shpoora Год назад

I hate Horse stance. It's not an exercise, it's an experience.

@ben8mag Год назад

I’m 60 years old and working on my chest muscles. But I’m missing my second to the top muscle for some reason and I don’t know why. I got to figure this out or I will have to stop. Help!

@ULTRAOutdoorsman Год назад

If you're trying to figure out the Bulgarian squat foot placement, just start by sitting on whatever surface and pointing your toes out, on the floor, as far as they'll go. That's where your toes should be for the default, "equal quad/glute" distance.

@Nora-uu3fl 11 месяцев назад

That guy cracks me up with all his goofy expressions 🏋️‍♂️

@darrylsmith-oy7vp Год назад

Great video s bro,! Lov the way u teach for correct form and results. Then back it up with the latest med study's.thats awesome to me cause gym rats have all this jargon with what's best r how it's done☹️ also I like u narrow things down to target muscle groups. Great coaching thanks for ur learning and re education

@trevorcrook5753 Год назад

Do goblets with narrow stance . Longer range of motion higher intensity

@jerryknows7765 Год назад

I really appreciate your videos, because they are very scientific and offer inspiration for expanding the training plan. But what I find a pity (and I find that a pity for most fitness RU-vidrs) is that there are no in-depth instructions for the exercises presented. Or supplemental videos that really talk in detail about how to perform the exercise. It's a pity, especially because you talk a lot about health-promoting training. People may try the exercises presented, perform them incorrectly, and injure themselves.

@jebediahnightlinger6357 Год назад

It's not rocket science...watch the video and attempt the exercises.

@karlhungus545 Год назад

Uh, that ain't parallel 2:49. Seriously, those are great though. I'm now 50, but I stopped doing squats years ago. I was tired of back and knee injuries. Yes, I was doing it correctly, but some of us have long legs and aren't 'built' for squats (i.e. short, stocky guys). A hex-bar works great for much safer deadlifts as well. I don't have heavy enough dumbbells to do deadlifts with them at home.

@pratiksharma8250 21 день назад

I noticed that a lot of questions are unanswered in this video - but I’ll still try my luck and see if someone would be helpful enough to clear my concerns. As most of these exercises suggest using variations in the way one positions there body, to isolate hamstrings or glutes and target each one better. How would I approach it if I want to target both and build both glutes and hamstrings? Do I do 3 sets in one variation targeting the hamstrings, then immediately start another 3 sets with different variation targeting glutes? Or do I do the variation on the next leg day? Would be great if someone can help me out

@KwisatzHaderach77 Год назад

Re ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-AQLG6YCOavI.html You said load one side of the body OPPOSITE the working leg, but the video shows someone who has loaded the SAME SIDE AS the working leg?

@basercea 11 месяцев назад

What's that magic about "men over 40"?! It's not "over 70", it's 40: slower metabolism should make building muscle easier if you keep your test up.

@carlodefalco7930 Год назад

Did anyone list the 3 exercises ?? List or time stamp the exercises in your vid ., the studies are interesting … 🤔 can u put them at end of vid … thanks 😊

@serenityfarmsprepping2267 9 месяцев назад

Might have been a good video except for the costumed clown, making faces (that's intentional right? Right?). You never actually did a "quad parallel to floor":) Try moving the DBs forward, away from your feet at the bottom of the RDL and feeeeel the stretch, then bring them back tight to shins before rising. You missed 1/2 the exercise on the calf raises? Do you only suggest the downward (easy) part of the movement? Missed it if you did. Just saying a full range of motion on things always sems like a good idea. Right ladies:)

@malnatt1715 Год назад

Perchè mi traduce in Italiano tutti i commenti in tutte le lingue TRANNE L'INGLESE ???????🤔😠😡

@johnhill2434 27 дней назад

Curious about placement of the dumbbell in the split squat. Instructions was opposite of working leg. The working leg is the one not resting on the bench but the demonstration showed the weight next to the working leg. ?

@zellerized Год назад

No bs, good and to the point. Subscribed

@garybrown9719 Год назад

Great video all double 😊 4. I think i would add the reverse nordic

@mrmichaelmann8655 Год назад

Thank you

@Loredo_1 Год назад

This guy is tripping!!! There's no way you can hit all muscles with only 3 exercises. 😂😂😂 what a jk of dude

@PerceptionVsReality333 Год назад

Goblet squats, RDLs, & calf raises with a heavy kettlebell is all I do & it works.

@vijaynarsapur147 Год назад

How to get strong without adding to much muscle? Typical runner and cyclist issues... Please illuminate...

@MichaelJwolf1984 Год назад

Why do they have a guy wearing a questionable workout outfit using weight a child would use.Yet straining and looking like he’s out of shape. Nice touch with matching head band

@Psalm9114 Год назад

“Opposite the working leg” video showed same side as working leg. Do I follow verbal instruction or video example

@RandomPerson28337 22 дня назад

What about men under 30

@Nklecz1980 Год назад

I’m sorry but I can’t take this video seriously with that dude in the “alpha” tank top making those ridiculous saves and the freaking hilarious pants and head band.

@einsteinvondaniken Год назад

For me walking lunges are one of the most killer burn moves I can think of, but in terms of growth, they don't produce a good bang for my buck. BB hack squats, weighted box step-ups, Bulgarians and RDL's are my favorite leg moves right now.

@douglaskim6611 Год назад

Agree!!

@R.R.Brahma Год назад

All the exercises shown here are light ones. I failed to gain muscles with these light weights. Light weights are for youngsters only not olders. Take care. Videos are for making money.