bowflex selecttech leg workout guide

The Best Bowflex SelectTech Leg Workout

With the Bowflex SelectTech becoming such a vital component of modern workouts, it’s time to focus on a high-quality leg workout. Those looking to maximize their session will need to have this information in hand while building a good workout.

Here is what a dumbbell leg workout should include.

Key Advice Before Starting

Having a set of dumbbells (read our SelectTech review) is nice but it’s important to have a proper understanding of what to do. It’s best to prepare and have a foundation in place to launch forward from. Otherwise, you will end up getting injured and that’s the last thing a person needs.

  • Warm Up Properly
  • Learn the Correct Form for Each Movement
  • Choose The Right Weight

Keep these details in mind and make sure the stretches are done patiently. It’s not about rushing through the movements and looking to get a certain amount of exercises in.

The goal is to have a proper leg workout that is going to build muscle and make it easier to manage all situations. This is the only way to progress in the right direction and feel good about your development.

The Key Leg SelectTech Leg Workouts

1. Goblet Squats (3 x 8 Reps)

a set of 1090 selecttechs with a man doing arm curls behind them

Start with this movement as it’s going to help get the quads burning and will also help the core too. The idea behind these squats is to put a bit of pressure on the legs and get the blood pumping as soon as possible.

Start with one dumbbell and go as heavy as possible for eight repetitions.

The starting position is with the legs spread out and keeping the back straight. The dumbbell is going to be kept close to the chest throughout the movement.

Come down into the squat position and make sure to cross the 90-degree angle at the knees. This is the only way to put enough tension on the quads.

Having a dumbbell in hand is useful for this movement as it will provide a greater range of motion for the squatting.

The squats are going to start to burn up the quads and that is one of the best feelings in the world!

2. Lunges (3 x 8 Reps)

This is another excellent exercise when it comes to a dumbbell leg workout. Lunges are going to focus on keeping the core straight and will be as efficient as possible in growing the quadriceps.

Start by holding the dumbbells by your side and then raise one leg forward and bending at the knee. This is going to put weight on the front leg.

You will then bring the same leg back into the starting position before moving to the next leg. Continue to do this until you have completed eight full repetitions (both legs).

It is one of those movements that is going to do wonders for the legs and will make sure the quads are worked properly.

By the end, you will feel a great amount of burning in the quads and the rest of your leg.

This is the beauty of lunges.

3. Stiff-Legged Deadlifts (3 x 8 Reps)

a pair of selecttech 552s with a fitness model lifting weights in the background

Deadlifts are great for the back but the stiff-legged variation is an absolute joy for the hamstrings. You have to do this the right way or things could go wrong leading to injury.

Stiff-legged deadlifts are going to take a bit of time to learn and it starts by grabbing a decent weight (don’t go heavy immediately!).

Keep the legs straight and bend forward at the hip (do not bend the knees).

These deadlifts can do wonderful things for the legs and that’s essential for a good workout. Y

ou will fall in love with the movement as soon as you begin!

4. Dumbbell Swing Through (3 x 8 Reps)

This is one of those movements that remain underrated and do not get the credit they deserve. The charm of this movement is seen in how well it works the neglected parts of the leg.

For example, it will target the hamstrings and quads. It is also ideal for the glutes, which is never a bad thing!

The aim of this movement is to hold a single dumbbell with both hands, swing it up over the head, and then through the legs before returning to the same position.

While bringing the dumbbell downwards, it’s time to bend at the knees to make sure you don’t get hurt!

5. Calf Raises (3 x 8 Reps)

To get more out of the workout, it’s time to wrap things up with the use of calf raises. These have become one of the best options for those who have difficult calves that take a long time to kick into high gear.

A lot of people end up neglecting their calves and that is a horrible idea.

This is a simple movement that is going to put a good amount of weight on the calves and create that desired “burn” that a person needs.

For this movement, it’s best to pick up a heavy weight that can be managed for 8-10 reps per set. The movement is not difficult to complete and can be done without a problem.

Start with the dumbbells right by the side and then stand up on your toes. This is the movement and it’s important to stretch at the top and remain on your toes throughout the set.

Do not fall flat on the heels as this will reduce the stress on the calves.

These raises are fun and will complete the workout beautifully.

Final Thoughts

These are the movements to look into when it comes to the best dumbbell leg workout. The amount of pressure that has to be put on the legs is important and the same applies to the use of Bowflex SelectTech dumbbells.

This is all about maximizing the session and keeping it as quick as possible.

Do not waste time with a solution that is going to rush things and/or will not target the various muscles in the leg.

By going through this workout, the results will be incredible and the legs will start to grow over time.

Ready to get into amazing shape?

Right now is a great time buy Bowflex SelectTechs…

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