#dumbbell leg exercises

[epicpu1]

Leg day is the cornerstone of any effective fitness regimen. It builds foundational strength, improves coordination, and enhances overall athletic performance. While many opt for barbells or resistance machines, dumbbell leg exercises provide a versatile and highly functional alternative. 

[fitnessmantram]

Correct Way to Do Dumbbells Exercise #dumbbellworkout #dumbbells #should..

Dumbbells are a versatile piece of equipment that can be used to target a variety of muscle groups. When done correctly, dumbbell exercises can help men build muscle, strength, and power.

Here are some tips for doing dumbbell exercises correctly:

Start with a weight that is challenging but not too heavy. You should be able to do 8-12 repetitions of each exercise with good form.

Use proper form throughout the exercise. This means keeping your back straight, your core engaged, and your movements controlled.

Don't swing the weights. The weight should be lifted and lowered using your muscles, not momentum.

Take breaks between sets. Allow your muscles to rest for 1-2 minutes before moving on to the next set.

By following these tips, you can safely and effectively do dumbbell exercises to improve your strength and fitness.

Here are some additional tips for men who are new to dumbbell exercises:

Start with a simple routine. You don't need to do a lot of exercises to see results. A simple routine that targets the major muscle groups is a great place to start.

Progress gradually. As you get stronger, you can increase the weight you are using or the number of repetitions you are doing.

Listen to your body. If you are feeling pain, stop the exercise and consult with a doctor or physical therapist.

With a little practice, you will be able to do dumbbell exercises safely and effectively.

People Also Read: Long Head Triceps Exercises

[freeonlineworkouts]

Leg Workouts with Dumbbells

Leg workouts with dumbbells are an excellent way to build strength, tone muscles, and improve lower body endurance. Dumbbells add resistance to bodyweight exercises, making them more challenging and effective. Below is a comprehensive leg workout routine using dumbbells that targets all major muscle groups in the lower body.

Warm-Up (5–10 minutes)

Before starting, warm up your muscles to prevent injury and improve performance:

Bodyweight Squats: 1–2 minutes.

Lunges: 1 minute (alternating legs).

Leg Swings: 30 seconds per leg.

Jumping Jacks: 1–2 minutes.

Leg Workout with Dumbbells

Perform 3–4 sets of each exercise, with 10–15 reps per set. Rest for 30–60 seconds between sets. Adjust the weight of the dumbbells based on your fitness level.

1. Goblet Squats

Hold a single dumbbell vertically at chest level, close to your body.

Stand with feet shoulder-width apart.

Lower into a squat, keeping your chest up and knees aligned with your toes.

Push through your heels to return to the starting position.

2. Dumbbell Deadlifts

Hold a dumbbell in each hand, palms facing your body.

Stand with feet hip-width apart.

Hinge at your hips, keeping your back flat and knees slightly bent.

Lower the dumbbells toward the floor, then squeeze your glutes to return to standing.

3. Dumbbell Lunges

Hold a dumbbell in each hand, arms at your sides.

Step forward with one leg and lower your hips until both knees are at 90 degrees.

Push through your front heel to return to the starting position.

Alternate legs with each rep.

4. Dumbbell Step-Ups

Hold a dumbbell in each hand.

Stand in front of a sturdy bench or step.

Step onto the bench with one leg, driving through your heel to lift your body up.

Bring the other leg up to meet it, then step back down.

Alternate legs with each rep.

5. Dumbbell Bulgarian Split Squats

Hold a dumbbell in each hand.

Stand a few feet in front of a bench or step.

Place one foot behind you on the bench.

Lower into a lunge, keeping your front knee aligned with your toes.

Push through your front heel to return to the starting position.

Complete all reps on one leg before switching.

6. Dumbbell Calf Raises

Hold a dumbbell in each hand, arms at your sides.

Stand with feet shoulder-width apart.

Raise your heels off the ground, squeezing your calf muscles at the top.

Lower your heels back down slowly.

7. Dumbbell Sumo Squats

Hold a single dumbbell with both hands, letting it hang vertically between your legs.

Stand with feet wider than shoulder-width apart, toes pointed slightly outward.

Lower into a squat, keeping your chest up and knees tracking over your toes.

Push through your heels to return to the starting position.

8. Dumbbell Romanian Deadlifts

Hold a dumbbell in each hand, palms facing your body.

Stand with feet hip-width apart.

Hinge at your hips, keeping your back flat and legs straight (slight bend in knees).

Lower the dumbbells toward the floor, feeling a stretch in your hamstrings.

Squeeze your glutes to return to standing.

Cool-Down (5–10 minutes)

After your workout, stretch your leg muscles to improve flexibility and reduce soreness:

Hamstring Stretch: Sit on the floor with one leg extended, reach for your toes.

Quad Stretch: Stand on one leg, pull the other heel toward your glutes.

Hip Flexor Stretch: Lunge forward with one leg, lower your back knee to the ground.

Calf Stretch: Place one foot behind you, press your heel into the ground.

Tips for Success

Progressive Overload: Gradually increase the weight of your dumbbells as you get stronger.

Form First: Focus on proper form to avoid injury and maximize results.

Rest Days: Allow at least 48 hours of rest between leg workouts for recovery.

Hydration and Nutrition: Stay hydrated and fuel your body with protein and healthy carbs to support muscle growth and recovery.

This dumbbell leg workout is effective for building strength, toning muscles, and improving overall lower body fitness. Incorporate it into your routine 2–3 times per week for best results! Let me know if you need modifications or additional exercises.

[lokh]

tried a 'beginner' pilates workout. jesus christ

[luca-ercolani]

Small home gym @ Wilson, Wyoming (USA)

(Via: RoomPorn on Reddit)

[fullpump1]

Purchase Unitree Pump Today from FullPump.com

[gymft1]

Do you want to build and bulk up your leg muscles in the gym? Then you need to include straight bar leg exercises in your training schedule.

The question is, why are straight bar leg exercises one of the most important and best training plans for building leg muscles?

Because these exercises are compound exercises that target leg muscles from all areas. Since leg muscles need a lot of exercises and contribute to many movements, you will need more than one exercise to build and strengthen them from all sides. These straight bar leg exercises will help you build and build your shoulders the way you want. They will also give you more fitness and strength.

In this video, we offer you more straight bar leg exercises. And if you want to diversify your training program, you are in the right place. I will leave you in the description some links to different shoulder exercises and some other exercises for the rest of the body.

Non-literal translation:

If you want to have strong and muscular legs, you need to include straight bar leg exercises in your workout routine. These exercises are compound exercises, which means they work multiple muscle groups at the same time. This is important for building strong and balanced legs.

Straight bar leg exercises are also effective for building muscle mass. They can help you add size and definition to your legs.

In this video, we show you some of the best straight bar leg exercises. We also give you tips on how to perform these exercises safely and effectively.

If you're looking to build strong and muscular legs, straight bar leg exercises are a great place to start.

[fitnessmentor]

Unlocking the Power of Leg Exercises: A Guide

Legs exercises that are better than the back squat? Is it possible?

If you have small legs and think the only way to grow them is by squatting heavy, then you need to rethink your approach.

Troy Adashun explains how he switched up his leg training and managed to achieve impressive strength and muscle gains without using the barbell back squat.

He argues that there are many other lower body exercises that are better when it comes to hypertrophy of the lower body.

“I wanted to make this video because, contrary to popular belief, you don’t need to squat heavy weights to grow your legs. Today’s leg workout for growth will contain no barbell squats whatsoever.”

“When I started lifting, I thought squatting as heavy as I could was the best way to get bigger legs, but it turns out I was training more for strength than hypertrophy. Try this leg workout for bigger legs and feel the difference in the rep ranges, pacing of each rep, and overall exercise selection.”

“These leg exercises will blow up your legs in a short and intense workout. I call this type of training the balloon method, and it’s how I train to grow any muscle.”

Exercises that are Better than the Squat for Lower Body Muscle Gain

Legs Exercises that are Better: Dumbbell Bulgarian Split SquatProbably one of the most painful and effective leg exercises that exists.

Go nice and deep, and don’t cheat the movement.

You will feel this all the way from your glutes to your quads.

Stick to a 10- to 12-rep range for maximum muscle growth gains.

Keep the knees over the toes and overload each leg, one leg at a time. To make the exercise even harder, try paused reps. Hold the bottom position for at least 3 seconds to maximize time under tension.

Legs Exercises that are Better: Dumbbell Walking Lunges Super Set with Hands Over the Head Walking Lunges

This will further fatigue the legs in a functional and challenging way.

Again, the superset will extend the time under tension, which will result in more muscle growth.

Growth Tip: Add bodyweight versions of each exercise as a super set.

Legs Exercises that are Better: Dumbbell Sumo Squats

This is an excellent alternative if you are experiencing any lower back issues or are recovering from an injury.

It is impossible to load as heavy as you would for a back squat, and it forces you to keep your core and spine upright and tight.

You can choose to perform this with an elevated heel if you find ankle mobility an issue. Simply place your heels on a weight or bumper plate.

Make sure to squeeze at the top and concentrate on the mind muscle connection.

Legs Exercises that are Better: Leg Extensions Super Set with Dumbbell Romanian Deadlift

Go for 3 sets of 12 reps of both exercises. The RDLs must be performed immediately after completing the leg extensions.

Form Tip: Point your toes out slightly and squeeze your quads as tightly as possible at the top of the movement.

Troy Adashun believes that the following equation, performed within the right rep ranges, is a great principle for leg growth: “Intensity + Consistency = growth.”

TIME-STAMPS FOR VIDEO:

00:00 Why Squats are killing your gains

00:15 The truth about chicken legs

00:50 The perfect leg workout for fast growth

01:50 One of the most painful leg exercises you can do (but it works!)

03:00 DB walking lunges superset for growth

04:45 Great barbell squat alternative

05:20 Great superset for quads and hamstrings

As a final disclaimer, Troy states that consistent back squatting in the 10 – 12 rep range is a phenomenal way to grow your legs. However, he bebelieves that or beginner athletes this runs in parallel with a higher risk of injury than many of the other exercises that he included in his video.

Muscles of the legs

Your legs are full of lots of muscles that control movement in different ways. Some help you walk, while others help you run or jump. The quadriceps are located at the front of your thigh, while the hamstrings are located on the back side. Both groups of muscles work together to provide power and stability when you’re moving around.

Quadriceps (Quads)

The quads are the muscles that make up your thighs. They extend or bend your knees and straighten your hips. The quadriceps consists of four individual muscles: vastus lateralis, rectus femoris, vastus medialis, and vastus intermedius.

Vastus Lateralis

The Vastus Lateralis is one of your quadriceps muscles. It’s located on the outer side of your thigh, and it helps you extend your leg. The Rvastus lateralis is a large muscle that can be strengthened with exercises such as lunges and squats.

The vastus lateralis is located on the outer side of your thigh.

The vastus lateralis is located on the outer side of your thigh. The muscle extends from the middle of your knee to the top of your patella (knee cap), and it lies underneath a layer of fat.

The vastus lateralis is one of four large muscles making up the quadriceps group in your leg: rectus femoris, vastus medialis, and vastus intermedius are its three counterparts. A small portion of each has an anterior attachment point at your pelvis called an iliotibial band or ITB (pronounced I-T-B). This band helps stabilize and support these muscles as they bend your knee forward or back during exercise or daily activities like walking up stairs or climbing into bed after a long day at work.

Rectus Femoris

The rectus femoris is a quadriceps muscle. It makes up one-quarter of your thigh muscle and originates at your pelvis and inserts at the tibia and patella. This segmented muscle is responsible for flexing your knee joint, which helps you move forward when running or walking uphill.

ectus femoris also helps to stabilize your hip as you perform other movements that involve twisting or bending in different directions (for example, kicking a ball).

The rectus femoris runs down the center of your thigh.

The rectus femoris is one of the quadriceps muscles, located on the front of your thigh. This muscle runs down the center of your thigh from your hip to your knee, attaching to the patella (knee cap) in its final few inches.

This muscle is responsible for extending (straightening) and flexing (bending) the knee joint, which allows you to move forward and back in walking motions, as well as turn and twist when running.

Vastus Medialis

The vastus medialis is a muscle located on the inner side of your thigh. It attaches to your knee cap and helps you extend and flex your legs. It also helps you flex your knees by turning inwards. The vastus medialis can help prevent injuries like ACL tears because it is used to stabilize the knee joint during movement.

The vastus medialis is located on the inner side of your thigh. It attaches to your knee cap.

The vastus medialis is located on the inner side of your thigh. It attaches to your knee cap, and helps straighten your leg.

Vastus Intermedius

Vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee. It attaches to your knee cap, which helps it extend and flex legs, as well as flex knees.

The vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee.

The vastus intermedius is located underneath the rectus femoris and extends from your hip to your knee. It is a quadriceps muscle, which means that it helps flex your knee.

Hamstrings

The hamstrings are located on the back of your thighs. These muscles help you extend and flex your legs. They also work with your quadriceps to flex or bend your knees, as well as help prevent injuries such as ACL tears.

If you’re an athlete who needs to increase speed, stability or power, having strong hamstrings is beneficial. For example: if you’re playing football (American or otherwise), having strong hamstrings will allow you to make sharper turns when running downfield because they help keep your body upright while sprinting instead of letting it fall forward when turning left or right at high speeds like it might otherwise do so easily without strong hamstrings supporting them!

Your legs are full of lots of muscles that control movement in different ways

Your legs are full of lots of muscles that control movement in different ways. The quadriceps and hamstrings are the main muscles on the front and back of your thigh, respectively. The vastus medialis is on the inside of your leg. Abductor muscles (the gluteus medius and minimus) support hip motion while adductor muscles (adductor longus, brevis and magnus) squeeze in from each side to hold things together!

[freeonlineworkouts]

7 Leg Workouts with Dumbbells

[technicallyhappyarcade]

Best Barbells: How to Choose the Right Barbell for Your Body Type

Discover the ultimate selection of barbells tailored to your body type with our comprehensive guide. Whether you're a beginner or a seasoned fitness enthusiast, finding the right barbell is essential for optimal performance and results. Dive into our expert advice, which demystifies the various types of barbells available, such as Olympic, powerlifting, and specialty bars, helping you understand their unique benefits. We delve into the key factors to consider, including weight capacity, grip knurling, and barbell length, to ensure a perfect fit for your specific needs. Empower yourself with the knowledge to make an informed decision and unlock your full potential during weightlifting sessions.

[musclexfit]

Best legs workout everyone can try at home to get toned legs

[malebodytf]

“Ugh. Not again” said Nolan.

Every day, Nolan passed the chair, that one machine in the corner of the gym. And every day, it was there: a consistent shadow of sweat, like someone had sat there marinating in their own funk. And the culprit? Standing just a few feet away, near the pool of sweat, vacant eyes and jaw hanging like a brute, with a cocky smirk as he searched for his next chair victim. A massive, obnoxious, grunting slab of a man. A meathead in every sense of the word.

Nolan was never someone who sweat much. And even then, he was the clean type. A towel for every seat. Wipes before and after. Crisp. Respectful. He couldn’t understand how someone could treat a public space like that and still live so carefree.

All the other times, he refused to use any machine the gym gorilla had touched. But this time? This time, he’d had enough.

There it was in front of him. Damp. Glossy. Disgusting.

Nolan sighed. He pulled a handful of sanitized wipes and started scrubbing. The man’s scent was in the chair, like it had soaked into the very texture. Some of the droplets splashed onto his skin. He winced, wrinkling his nose.

But he needed this. He couldn’t let himself be overrun by that man’s dominance.

He sat. The faux leather was still warm. He shuddered but leaned into the exercise anyway. Basic dumbbells. Slow and controlled. Breathe in, exhale. Again.

Strangely, the movement felt good today. Maybe it was the rush of overcoming his disgust. Maybe something else. The reps felt easier. He was feeling the pump. His arms flexed just a bit fuller. Triceps popping. Abs feeling tight. His shirt clung a little tighter. And was that… sweat? Real drops on his forehead?

He stopped to drink water. Damn, he was sweating. And it felt... good. He felt big.

He continued. More sweat dripped, off his head, down his chest, soaking his shirt. Muscles pumped, biceps swelling. The dumbbells now heavier. His chest bloomed into two defined mounds, his shoulders broadening, shirt stretching tighter across his back. His breathing shifted, deeper, rougher. His voice dropped an octave.

He felt taller. Stronger. Powerful.

By the fourth set, his legs had thickened, quads like balloons, calves sculpted and solid. His glutes, rounded and tight. His breathing had shifted to deep, rhythmic grunts. He was a beast now, almost as massive as that original meathead. No... maybe more.

His shirt clung to his drenched body. He raised his arm, now covered in a dense patch of hair, and took a sniff.

Once, he would have never, not in public, not anywhere. But now? He sniffed again. Proudly.

His head felt foggy. Thoughts slowed, melted. But damn, bro, his smell? Delicious. Rank in the best way. Entrancing. A real man’s scent. He chuckled “huhuhu” deep and dumb, a laugh with no thought behind it.

For a flicker of a second, something inside him flinched. This wasn’t him. This wasn’t... Nolan.

But then, he flexed, and caught his reflection.

“Fuck…”

Veins pulsed, threatening to burst. His arms looked unreal. Sculpted. Huge. He grinned. Flexed harder. He looked swole.

He dropped the dumbbells with a satisfying clang. Heads turned. Yeah, let them think he was some rude, sweaty meathead. He didn’t care. In fact, he liked it.

He felt the final beads of sweat run down his body, the last traces of the man he used to be.

He slung a towel over his shoulder. Not to clean. Of course not. That was for massaging his biceps later.

Behind him, the chair remained, drenched. Wet. Stinky. Damp. Absolutely soaked in his sweat.

Nolan lifted his arms, stretched wide, took a deep breath of his own musk, and smirked. Anyone would be lucky to get a whiff of that manly essence.

[fictionismyreality3]

Let's Get Physical 18+

Warnings: 🚨sMuT🚨at the end, romance and everything that comes with it

Notes: compression shirt.... ghost in a compression shirt?

Being workout partners with Simon has its pros and cons. You get a free weight carrier, no longer having to lug the 50 pound dumbbell over to your bench when you need them.

"I can lift them, really, I just can't carry them."

"Yeah, 'course, luv."

Simon loves watching you workout. Even if you're more muscular because of it, he still knows he can pick you up and throw you around any way he wanted. And he loves watching the little expressions you make when doing hip thrusts, your face screwing up in effort and concentration.

Almost like the face you make when he fu-

Even though it can get annoying having a big, hulking shadow following you around the gym— he jus' wants to make sure y'doin the exercises right, sweetheart— it does come in handy when you're doing squats. Simon will stand menacingly behind you, glaring at anyone who even looks your way.

It's not his fault you keep ending up bent over a weight bench, your cute little cunny stuffed full with his cock. You just keep wearing those tight leggings, how is he supposed to control himself? And besides, what's the point of having mirrors in the weight section if he can't use them to watch you get dumb on his cock?

[mggslover]

Hey I loveddddd the legging pervert!spencer fic, I’d love another one, maybe a part 2, or maybe just another with the same reader and perv!spencer. I love your fics!

SWEAT FOR ME ´-

In which Spencer has a different kind of workout in mind.

pairing perv!spence x leggings!reader genre smut (18+) cw reader is part of the bau + certified gym rat, gym semi public sex, male masturbation, fingering and oral (f receiving), p in v, fwb relationship wc 3,8k a/n we have an official reader! yippie! this is not a pt. 2 but another story in this universe. tysm for this request! feel free to send in more for them :)

Being a loyal gym member came with its set of advantages.

The tenth anniversary of your membership at Quantico’s “Fit4FBI” was coming up. When you joined the BAU, you had signed yourself up for the FBI’s designated training center. Though it was essential for your job to be in good condition, this gym also had the natural pattern of people massively joining during the first weeks of January and collectively giving up around the holidays. 

You were one of the few customers that visited regularly. To be specific, every day that you weren’t out on a case. The gym felt like a refuge to you, a place to blow off steam and clear your head from the gruesome cases that seemed to always be on your mind.

You were quick to befriend the owner, Mr. Isaac Dalton, a man in his mid-sixties (but don’t be fooled by his age; there is no trainer as encouraging and persistent as him). It all started with your suggestion to introduce a boxing lesson as a break from the usual Wednesday Pilates classes. It seemed like a small thing to you — boxing has been part of your life since childhood. But to him? It meant everything. 

From that day on, you were his favorite customer. Hell, his favorite person even. You gained access to the staff dressing rooms, even to the staff showers — which were a huge upgrade from the shared customer spaces that made even a high school gym look good. Yes, it was that bad. You now knew where they were cutting on the budget to be able to afford the tablets and private jet.

But the best benefit that came with being a star customer was getting the title of rightful owner to a spare set of shiny keys. 

Going to the gym after closing hours was the best thing that could happen to you. You were sure that the handover of the keys was a moment that not even your future wedding or the birth of your first child could ever beat. No more eyeing the Smith machine while walking the treadmill, waiting for the right opportunity to take a sprint and claim it before someone else did. No more cleaning of seats because the people before you were too lazy to wipe their sweat away. And thank God, no more annoying people complaining in your ear about how exhausting working out is. Well… besides Spencer. 

“I- I can’t,” he panted, letting the dumbbells fall to the ground beside him. In moments like this, you couldn’t help but regret offering him personal training when the gym was supposed to be closed.

You placed your hands on your hips, not hiding the look of judgment as he lay on the training bench, chest heaving like he had just climbed Mount Everest. On heels. 

“I truly wonder what you did to pass the physical exam.”

“I was in a remedial training program,” he put his hand on his pounding heart, taking a deep breath before continuing. “They needed new agents in the field, so they made me an exception.”

Well, that explains it. 

You shook away your thoughts, extending your hand to help him up. With a groan he stood, legs wobbly as he held onto your shoulders. Your skin felt soft and cool, in contrast to his clammy hands. 

Naturally, he started massaging your shoulders, causing a small groan to leave your lips. Spencer was about to slide his fingers under the band of your sports bra, but you stopped him. 

“We should do a leg exercise next. Maybe your legs are stronger than your arms.”

Now it was his turn to groan. “Have you seen me? I’m not even standing straight right now.”

“I know, Bambi,” you chuckled jokingly. “People usually find leg extensions one of the easier exercises. You’ll be fine.” 

“That makes sense. Your legs are part of your body’s largest muscle groups. Studies have shown that your creatine kinase and myoglobin levels increase significantly after an arm exercise compared to a leg exercise.” He explained as you walked to the equipment at the back of the gym. 

You raised an eyebrow. “And that means?”

“It means that your arms are easier to get sore than your legs. They’re also easier to get damaged and heal after an extensive workout.”

You hummed, saving the information to the back of your mind. There must be a day when these random facts will come in handy.

Spencer continued his info dumping as you changed the amount of weights on the machine, putting the pin into 80 lb — a standard beginner’s weight. 

You clapped your hands when you were finished. “Okay, you’re all set up.” 

“What do I do?” He asked cluelessly.

“Take a seat.”

He did as you said, waiting for further instruction.

“And now you place your feet under the lever and lift it up. You can hold onto the handles for support.”

Spencer followed your instructions, holding onto the levers before he lifted his legs. He paused them at the top for a moment before slowly lowering them back down.

“That’s it. Good job.” 

Spencer didn’t respond to your compliment. Concentration was etched onto his face. His eyebrows were furrowed and his mouth slightly agape as he repeated the motion. His tongue poked out to the side as he counted the reps in his head, occasionally wetting his lips.

You looked at him. First to make sure he was executing the exercise correctly, but you quickly got distracted. Sweat dripped down his neck, the droplets falling into the white tank top that he wore. At this point it wouldn’t have made a difference if he wore a shirt or not, the fabric being so translucent that you could see the color of his skin. 

Your eyes traced him until they landed on his arms. He had a tight grip on the handles, making the veins that decorated his arms and hands look prominent. 

Your gaze fell even lower — and it really shouldn’t have — because now you noticed how his shorts have ridden all the way up to his thighs. It wouldn’t surprise you if they dated back to high school. The material clung tightly to him, and every time he tilted his legs, the shorts bulged around his crotch. 

To put it simply, he looked hot. Extremely hot. 

Get your head out of the gutter. He’s here to train, to gain more confidence in the field. Not to be your personal eye candy. 

You were supposed to stay with him the entire time, as a personal trainer does. But you don’t think you can stand here for a second longer trying to fight the urge to jump him.

“I’m going to do some sets on the Smith machine,” you pointed toward the device that stood a couple of feet away, still in clear sight. 

Again, no response from the still focused Spencer. 

You made your way over to the machine, picking out the weights that you wanted to add to the bar. In routine, you positioned yourself under the bar, placing your feet at shoulder-width, before bending your knees.

In the meantime, Spencer had completed his set of reps. He grabbed his water bottle from the ground next to him, feeling like a real gym jock as he gulped the contents down, then wiped his mouth with the back of his fist.

He looked up to find you. And he was so grateful that he had swallowed, or there’d be a fountain of water bursting from his lips right now.

He didn’t know what a Smith machine entailed, but he definitely didn’t expect to find you in a squatting position yet again. His eyes went to your ass first, obviously. Seeing how perfectly you filled out your leggings, the fabric clinging to every curve, giving the illusion that it could rip at any given moment. 

But then his eyes snapped to your upper back. How the muscles in your shoulders flexed as you lifted the bar of weights. There was something so enticing about how strong you were. He thought back on all the times he had pinned you down underneath him, not having realized that you could easily spin him around. Dominate him.

A shiver soared through his body, straight to his pulsing cock. He looked down, embarrassed to find himself twitching, the tip of his cock begging to escape from under his shorts. He placed a hand on his bulge — meant to stop himself — but with the way you kept bending down, he had no choice but to rub his hand over his length. 

A breathy moan escaped his throat as he watched you. He imagined lying down on the ground beneath you — germs and safety hazards be damned — holding you by your hips as you’d press your bare cunt into his face. He’d make sure to make the most out of every squat, licking your folds and kissing your clit, before you stood back up.

Spencer didn’t know during which set his hand had found its way into his shorts, only that he struggled to keep quiet as he tugged on his length. His eyes rolled back as he circled his tip with his thumb, collecting precum and using it as lube to stroke the rest of his cock. 

He fantasized about you walking up to him, holding onto his shoulders as you’d climb on top of his lap. How you would free his cock from the restraints of his boxers. The way your mouth would open in a gasp at the sight of his throbbing length springing free. You would grab him by the shaft, rubbing his tip against your puffy lips before sinking down onto him. His hands would clasp onto your ass, massaging the flesh like his cock would massage your inner walls as he pumped his length into you. 

“Oh fuck,” he muttered, flicking his wrist faster as his gaze remained burnt on you. 

He had his eyes closed shut, nearing the brink of an orgasm, when he heard the loud clang of the bar attaching to the machine. At record speed, he adjusted his length, tugging his tank top over his shorts in an effort to hide how hard he was. He then wiped his hands on his shorts, just in time before you walked up to him.

“Hey,” you said, out of breath. “How did it go?”

“Good! Good. I completed all the sets, actually.”

A beautiful, bright smile tilted at the corner of your lips. It almost distracted him from the way your breasts pushed up in your sports bra, shining in a light coat of sweat. Almost. 

“I thought of another exercise we could do,” Spencer suggested.

Curiosity filled your mind. “Okay, gym rat. Let’s hear it.”

Spencer walked you to the hip abductor, a machine that trains the muscles of your inner thighs and glutes by sitting down and spreading your legs against the resistance of the padded weights. 

You waited for him to sit down, but he remained standing behind you. Your neck flushed with goosebumps as he leaned in, breath tickling the skin. “I want you to use it.” 

“Okay,” you chirped, trying not to show how much his proximity was affecting you.

“Uh, uh, uh,” he tsked as you stepped forward. He wrapped an arm around your waist, pulling you flush against him. And that’s when you felt it. His erection poking at your lower back. 

“You can’t possibly work out in an outfit like this,” he said, fingers playing with the waistband of your leggings.

You narrowed your eyes. “What do you mean?”

His hand slid lower into the fabric, fingers grazing your hip bones. “I think you should take these off. Don’t want it to be ruined with sweat, or you know, something else.”

You raised your eyebrow. “Is that a challenge, Reid?” 

“You never seemed to back down from one before,” he dared.

A glint of mischief flickered in your eyes. You hooked your fingers into the waistband of your leggings, and you swore you could hear him take in a sharp breath. 

You bent over. In an agonizing slowness, you pulled your leggings down, revealing the plumpness of your bare skin. 

“Jesus, you’re beautiful,” Spencer praised, eyes scanning the curves of your nude ass and legs.

You slipped away from his grasp, grinning as you took your place at the seat of the machine. As the manual explained, you spread your legs, grateful that you kept the weights at beginner’s level. 

You threw your head back laughing as Spencer kneeled in front of you, finally making the connection on what he was about to do. “You are absolutely insane. Do you know that I could crush your head with these weights?”

He hummed, not really caring about the possible consequences as he was face to face with your spread-open pussy. “It’ll be worth it.”

He reached out with his finger, drawing a line up your slick folds. “Also — considering your expertise in exercises like this, and the fact that the weights are way less heavy than the ones you’d usually choose — I estimate that my chances of not dying are pretty high tonight.” 

Before you could give a clever response back, he pressed his finger down on your clit. A shudder coursed through your body, accompanied by a flutter of butterflies.

“You’re so wet already,” Spencer mused. “What have you been thinking of?”

“Same thing as you,” you responded, thinking back on how hard his cock was when he pressed it against you. 

He continued trailing his fingers up and down your slit, warming you up, before halting them at your entrance. “Ready?”

You nodded hastily, anticipation pulling at your core. 

Spencer slipped a finger inside of you with ease, groaning at the sweet sound that escaped your lips. Being fingered never felt special before; that was until you met Spencer. Though it wasn’t fair to compare him to any of the other people you’ve been with. His fingers were heavenly: long, slender, soft. He pumped it in and out of your pussy before leaning in and capturing your clit with his tongue. Surprise washed over you, but you didn’t have time to adjust to the feeling. He clouded your mind by switching between flicking his tongue and sucking on the bundle, while his finger matched the steady rhythm. 

“Need more,” you whimpered, rolling your hips into his face. He hummed against your clit, the vibrations sending tingles through every part of your body. 

When he pulled back, his lips were glistening with your juices. “Can you handle another finger?” He asked as he swiped his tongue over his lips.

You quickly nodded, not even needing him to ask for permission. He stretched you out by inserting another finger, not stopping until he was knuckle-deep inside of you.

“I like this machine,” he stated, curling his digits up to your g-spot. “I don’t need to hold your thighs open to keep you from squirming.” 

You softly cried as the tips of his fingers hit your pleasure point, increasing his pace in a way that made you see stars. 

“You look so pretty. All spread out for me, letting me use you how I want.” He muttered, more to himself than to you, before he attached his lips back onto your pussy. 

The pleasure felt overwhelming. Spencer stimulated you with his hands and mouth in all the spots that he could. He was good at this. Too good at this. You felt almost sad when you felt the familiar heat building up, not wanting it to be over yet. 

Still, you gasped, “Just like that!” Your hands were gripping the handles of the machine for dear life as the tip of his tongue drew figure eights against your clit. 

Everything cut to white noise, your abdomen tightened, and your hips started spasming until you finally cried out his name.

Your body trembled in aftershocks as Spencer made sure to lap up your juices, not wanting a single drop to go to waste.

He stood up, taking his time as he lovingly grazed your cheek with his clean hand. “Felt good?”

You hummed in response. Your eyes fluttered to the obvious tent in his shorts, not able to ignore it. “That looks painful,” you observed.

“I really want to be inside of you.” He confessed. 

His words made you chuckle. Spencer always made sure to satisfy you first, before thinking of his own needs. Even when his achingly red tip had been leaking precum ever since he saw you in that gym outfit earlier today. 

“Where do you want me?” You purred, making a groan escape his throat. He loved the way you let him take direction, how you made it seem like he was the one in charge — when you were both completely aware of the fact that you could have him on his knees at any given time and at any place that you’d like. 

His eyes scanned the gym, landing on an empty bench. 

“That one.” He decided, like he chose some Sour Patch Kids in a candy shop. 

You got up — used to having shaky legs due to working out every day — and took Spencer’s hand in yours, guiding him to the sole bench next to the colored kettlebells. 

Spencer was glad you were holding his hand, or otherwise he’d have stumbled against every surrounding object, too entranced by the way your hips moved from side to side with every step that you took. If he wasn’t so hypnotized by the sight, he would’ve given your ass a slap — more like a tap — not enough to cause you pain, but enough for you to squeal. Enough for you to move to your tiptoes in reflex. Enough to see your ass shake. 

As if born ready, you laid down on the bench, spreading your legs that bent perfectly due to the position you’d just held for minutes. 

Spencer didn’t waste any time, pulling his shorts and boxers down in a single, swift movement, his cock jumping free from its confinements. You grinned when he also got rid of his tank top. You bit your lip as you looked at him, wet curls of hair sticking to his forehead and his chest glistening in a light layer of sweat.

His large hands wrapped around your ankles, holding you in place. He then tilted his hips until his length lined up with your needy pussy. A drip of precum spilled from his tip, cock aching as he took in how perfect you looked: your clit still swollen from his tongue, and your soft thighs glittering from the wetness that was still leaking out of you. 

In a single motion, he pushed himself in. His cock disappearing all the way in between your folds.

Your brows furrowed and your mouth hung open as he started moving his hips, not giving you the time to recover.

“‘M sorry,” he mumbled. “You just feel too good. So warm. Couldn’t wait.”

Your hands gripped around the air, needing something to hold onto as he fucked you deeply.

You settled on your tits. Cupping them through your sports bra, pinching your nipples that were so hard they poked right through the layer of fabric.

“Oh fuck, baby, you look so hot like that.” Spencer moaned. “I’m so lucky,” he said in awe. 

He opened your legs further — surprising you with your flexibility — as he hovered above you. His cock slipped in even deeper, your pussy swallowing him to the hilt. You could feel every vein as he massaged your inner walls, relieving you of your aching. He was close enough for you to dig your nails into his shoulder blades. He didn’t attempt to muffle his whimpers when you pressed little half-moon indents into his back. Your in-sync moans and the colliding of bare skin were the only sounds that echoed off the bare gym walls.  

Spencer anchored you in place with his length while his hand reached out to pull the cup of your bra down, freeing your breast. In a second his mouth was latched onto your nipple, sucking on it like he was a man starving. 

“Kiss me,” you whimpered, hands tugging at his hair. You needed to feel those soft, pink lips on yours. 

As much as he loved your tits, he obeyed in an instant. Hungrily locking his mouth with yours. He placed his bent arms on either side of your head, large hands cupping your face as he kissed you intensely. His tongue swiped against yours in the same exquisite way as the tip of his cock swiped the place inside of you where you needed him most. 

“Legs hurt,” he whined against your mouth. 

“Count it- fuck,” you moaned as he thrust deep into you. “Count it as an exercise.”

He chuckled breathlessly. “This might be the hardest one yet.”

Literally, you thought. But the word couldn’t make it past your lips, transforming into a high-pitched moan as he upped his speed.

“Just like that, please, Spencer,” you cried out.

There was no bigger motivation than your sweet pleas filling his ears. With all his might, he slammed into you, your pussy pulsing around him, making his vision hazy. All that was on his mind was you. How you felt. How you tasted. How he needed to spill inside of you. 

A string of yes’s repeatedly left your lips, signaling to him that you were close. 

“I’m going to come inside of you,” he announced, swallowing your moans by pressing his lips back to yours. 

You clawed at his back, bucking your hips up into him until a jolt of electricity shot through your body. Your back arched off the bench as you gave yourself over to the all-consuming feeling. It was not even a second later when Spencer’s legs gave out. His cock twitching as spurts of white filled your insides. 

He collapsed on top of you, feeling your racing heartbeat against him. For a moment you lay down like that, on the way too narrow bench. Enjoying each other’s presence as a comfortable silence filled the air.

Once his breathing had calmed down, Spencer seemed to notice a small, red flickering light that was attached to the ceiling. A security camera. 

“Hey,” he started, asking for your attention.

You made a small sound, too exhausted to speak. 

“You have the keys to the office, right?”

“No, just to the entrance. Why?”

[fullpump1]

The Unitree PUMP allows for versatile workouts targeting various muscle groups, as described on the Full Pump website: