The Full-Body Dumbbell Workout Program At Home

For Legs and Glutes: Squat

Dumbbells limit the load, but can still provide training stimulus for growth. It’s an opportunity to give your joints and spine a break while pushing your muscles hard.

Workout A. Dumbbell Goblet Squat

Goblet squats will fry your quads, work your abs and upper back, and enhance your training capacity.

1. LHold a dumbbell at your sternum, brace your abs, and retract your shoulder blades.
2. Descend into a squat. Go as deep as you can while maintaining a neutral spine.
3. Keep your knees in line with your toes. Keep pressure through your entire foot.

Do 4-5 sets of 15-25 ascending-pyramid style. If you can’t adjust the load, slow the rep tempo as needed to bring the set to near-failure.

Workout B. Rear-Foot Elevated Split Squat

Even more than goblet squats, these will limit spinal loading and torch your quads. They also create a loaded stretch for the glutes, producing intense soreness.

1. LElevate your back foot with laces down onto a chair, couch, or any object that’s roughly knee height.
2. Begin with your front foot far enough forward to allow you to maintain weight in your front heel.
3. Keep your spine neutral while allowing your torso to pivot forward as you descend. This keeps your shin vertical and prevents your knee from driving forward past your toe.

Note: A forward knee is fine if you have the ankle mobility to do it without your center of gravity shifting to the ball of your foot. Most people feel less knee stress with a vertical shin.

With dumbbells in each hand or one held in the goblet position, do 8-12 reps per side before switching. Rest between sides if needed.

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