One dumbbell is all you need to strengthen your legs, glutes and core
This single-dumbbell workout will power up your lower body and correct muscular imbalances
When time is tight, I like to use this 16-minute single-dumbbell workout to strengthen all the major muscle groups in my legs, glutes and core.
It is low impact, suitable for relative beginners as well as more experienced exercisers, and can be performed at home or in the gym.
And because most of the exercises work one side of your body at a time, it will help even out any strength imbalances before they lead to injury.
How to choose the right weight
The versatility of this circuit means it should work with whatever dumbbell you have available.
Ideally, you want a moderately heavy weight that you can use to perform each exercise with good form without stopping for 45 seconds.
That’ll keep the muscles under adequate tension, which leads to muscle growth and strength gains.
If the weight feels a little light, slow down each exercise to dial up the time under tension.
If too heavy, take a five-second rest during the middle of the working set. So, work for 20 seconds, rest for five seconds, work for another 20, rest for 15.
How to do the single-dumbbell workout
Before you start, take a moment to familiarize yourself with each exercise in this circuit.
The first four minutes will help you warm up your body and rehearse some of the key movement patterns you’ll use in the main workout.
After this, you move into the main workout circuit, which features six exercises. You’ll perform this circuit twice.
Each of the moves (in both the warm-up and the main workout) should be done for 45 seconds at a slow and steady tempo, then rest for 15 seconds before moving onto the next exercise.
Repeat the circuit twice in total to round off the workout in just 16 minutes.
The exercises
Warm-up
1A. Bodyweight squat
1B. Good morning
1C. Reverse lunge
1D. Glute bridge
Workout circuit (perform twice)
2A. Sumo squat
2B. B-stance Romanian deadlift
2C. Split squat
2D. Loaded glute bridge march
2E. Plank dumbbell pull-through
2F. Loaded dead bug (with optional toe taps)
Warm-up for the single-dumbbell workout
1A. Bodyweight squat
Time: 45sec Rest: 15sec
- Stand with feet hip-width apart, toes pointing out slightly.
- Sit your hips back, keeping your weight on your heels.
- Keep your knees wide apart to avoid allowing your knees to cave in as you drive through the middle of your feet to stand.
1B. Good morning
Time: 45sec Rest: 15sec
- Stand and place your fingers on your temples, elbows out wide.
- Sit your bum back and keep your knees still as you hinge at the hips to lower your chest toward the floor.
- Pause when you feel a gentle stretch in the back of your legs.
- Reverse the movement to stand.
1C. Reverse lunge
Time: 45sec Rest: 15sec
- Stand with feet hip-width apart.
- Take a big step back, maintaining a lateral gap between your front and back foot.
- Keep your chest facing forward as you lower your back knee until just off the floor.
- Drive through your front foot to return to the standing.
- Repeat on the other side.
1D. Glute bridge
Time: 45sec Rest: 15sec
- Lie on your back with knees bent and feet flat on the floor around hip-width apart.
- Place your hands on the floor at your sides to aid stability.
- Press your lower back into the floor to engage your core then drive your hips high.
- Lower with control and repeat.
Single-dumbbell workout (perform twice)
2A. Sumo squat
Time: 45sec Rest: 15sec
- Stand with feet slightly wider than shoulder-width apart, toes pointing slightly out.
- Hold the dumbbell with both hands and extend your arms down, so the weight is between your thighs.
- Widen your knees to keep them from caving in, then squat down, lowering the weight slowly to tap the floor.
- Push up to stand and repeat.
- Think about lowering for two to three seconds, then pushing up forcefully for one.
2B. B-stance Romanian deadlift
Time: 45sec Rest: 15sec
- Stand with feet shoulder-width apart.
- Adopt a B-stance by placing your left foot slightly behind you and to the side, bringing your weight into your right foot.
- Hold the dumbbell in your left hand.
- Keep the weight close to your body as you hinge at the hips to lower the dumbbell to mid-shin level, feeling a gentle stretch in the back of your right leg.
- Drive your hips forward to return to standing.
- Stay on your right side for the full set, then switch to your left in round two.
2C. Split squat
Time: 45sec Rest: 15sec
- Stand holding one dumbbell in both hands, keeping it tucked close to your chest.
- Take a big step back, keeping a gap laterally between your front and back foot to aid balance.
- Keep your torso upright as you lower your back knee toward the floor with control, then drive up powerfully until both legs are fully extended in the split-squat stance.
- Perform all reps on one side then switch legs in round two.
2D. Loaded glute bridge march
Time: 45sec Rest: 15sec
- Lie on your back with knees bent and feet flat on the floor.
- Hold one dumbbell above your chest in both hands, with arms extended.
- Press your lower back into the floor to engage your core, then drive your hips high so your knees, hips and shoulders form a straight line.
- From here, alternate lifting your feet without allowing your glutes to switch off or hips to rotate.
2E. Plank dumbbell pull-through
Time: 45sec Rest: 15sec
- Assume a push-up position with hands under shoulders, feet hip-width apart, and your body held in a straight line.
- Keep your hips stable as you lift and move the dumbbell from one side of your body to the other with the opposite hand.
- Avoid rushing—move the weight with control, keeping your hips high and level.
2F. Loaded dead bug (with optional toe taps)
Time: 45sec Rest: 15sec
- Lie on your back holding one dumbbell above your chest in both hands.
- Lift your legs, keeping your knees bent at 90˚.
- Keep your lower back pressed into the floor to engage your core throughout.
- Alternate lowering one heel toward the floor (the harder version).
- Or keep your knees bent as you alternate tapping your toe to the floor (the slightly easier version).
- Whichever option you choose, make sure to avoid arching your lower back as you lower your foot toward the floor.
