Build Bigger Legs In 30 Mins! The Ultimate Dumbbell Home Workout

The best way to get a great full lower body workout with only a single set of light dumbells.
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0:00 Intro
0:34 Dumbbell Stiff Leg Deadlift
5:30 Dumbbell Front Squat
9:25 Dumbbell Split Squat

[@ignaciosaezdelaplaza4687]

Please Dr. Mike post more dumbell only workouts they're so useful for us home gym guys!!

[@tonybaggett1984]

I hope they see this comment. Home workout stuff especially home leg exercises are like gold.

[@RenaissancePeriodization]

More to come!

[@dragoph]

@@RenaissancePeriodizationdumbbell back workout would be awesome

[@Osprey1994]

I do feel like barbells are super accessible.

[@juglanscinera4315]

Yes, it's nice to have stuff incase the squat racks and other machines are busy

[@IndieGameDeveloper]

I would love a whole series on dumbbell workouts at home.

[@bjjazoresrule]

Up vote this comment. Not mine, but the one above mine

[@Itsmekvn]

I second this

[@RenaissancePeriodization]

We filmed a few of them and will be releasing them over time! - Dr. Mike

[@djfearross4144]

​@@RenaissancePeriodizationa 'work along' would be good as well, helps some of us with little time to get a timed workout in.

[@bradsanderson2464]

Leaving a comment to follow for app details!

[@cubefreak123]

Routine Stiff Leg Deadlift - 3 x 10 - 20 (slow reps) Front Squat - 3 x 10 - 20 Myo x2. Elevate the heels, wait 1 sec at the bottom, only go up 2/3. Split Squat - 2 x 10 - 20 per leg (rest 30 sec between leg swap) Elevate front foot, lightly graze the floor with back knee. 1 minute rest between sets. Everything done with dumbbells

[@St3C0n]

You, sir, are a gentleman and a scholar.

[@TotallyAmSam]

Fairplay. I'd be interested to hear the reasoning behind a 1 minute rest, might just be for workout time efficiency.

[@cubefreak123]

@@TotallyAmSam That’s what I figured. I’ve seen enough of his videos to know Dr Mike generally tends to argue for slightly longer rest, within reason, to recover from muscular and systemic fatigue better. That said, it’s a heck of a pump with that short rest.

[@thoreaurug2142]

Dr. Mike is extremely well behaved when the boss is around 😅

[@n0name1450]

can we all appreciate Dr Mike`s ultra-professional language in this video, versus his usual videos =)

[@danielkanewske8473]

Is this Dr. Mike's version of a celebrity workout?!?!

[@oneswellfoop5022]

Absolutely. No full ROM. Shame on him!

[@sillytimestwenty6412]

No way, there was no 30 minute pre fatigue warm up included

[@BrofUJu]

​@@sillytimestwenty6412lmao, no standing on the power plate for 20 minutes to ... pre-activate the.... glutes. Dr. Mike has no idea what he's doing

[@johnpeters8880]

He did have some mind - muscle connection being made

[@bumblorsanchez8982]

No bro reps here

[@WindmillStalker]

As someone who works out at home with dumbbells, I'm very pleased to see that my exercise selection is almost identical to yours. So I can't be a total idiot if I picked the right things to do. Definitely going to incorporate a few of your pointers like the elevated front foot!

[@inkster147]

Same! 🫱🏻‍🫲🏼

[@hempwick8203]

You can't be too much of an idiot if you watch RP! The dumb people can't follow along and think this is what bro science is lol

[@matiasalejandromab]

Same, i was getting tired of bulgarian squats, but the elevated front squats seem good, and also more efficient since i can do both legs at once.

[@bjjazoresrule]

I second this motion

[@77dris]

@@matiasalejandromab Yeah, Bulgarian Splits are terrible and I do them daily. Hate it.

[@hempwick8203]

whoa whoa whoa! This is extremely useful and valuable to me. This was a change of pace for the RP channel and I think one that most people watching can relate to. I'll bet a huge portion of viewers of the fitness industry work out mostly at home. I simply have had a great time with a few different weights, bands, trees, logs, rocks, mountains, and public land.

[@scottshort2824]

Love it! Need more of these dumbell only videos!

[@yovirg]

Simple direction, easy to understand, hits all the important points with very little talking. Awesome stuff here. Keep 'em coming.

[@refreezefrys310]

Just kicked my ass with 30 lbs and 15 lbs. Love the content, hope to see more dumbbell workouts like this. Best fitness channel on KZbin

[@sxhrgvs]

This was really very helpful. Thanks Dr Mike.

[@parts952]

Holy crap - I've been doing a dumbbell-only routine for a few weeks now that basically had this same routine for legs day. Slowing things down and following your instructions for the squats and the SLDs made it WAY more challenging, I didn't even make it to the split squats as I could no longer do any leg exercises with good form after set 3 of SDLs. Big thanks for this video!

[@user-kpkxgtj]

This video is just the kind of content I've been looking for as someone who works out at home and can only access dumbbells. Please make some for other body parts as well.

[@jacobdouglas4896]

saw this right before I was about to warm up for my leg workout at home, first of my mesocycle. Im convinced you made this video for me

[@hellonblades]

Timeless!!! Thanks for sharing this with us all!!!

[@robinhensley2558]

Thank you Dr. Mike and Nick! Now I can do some stuff at home!!! Team RP app for life!!

[@stopmotionlogan]

As a trainer myself, I’m always looking for new variations to mix things up. I tried this one today right before eating thanksgiving dinner. Let me tell you, all the crap other people say about this not being effective haven’t tried this. I focused on form and really milked out the eccentric phase of each movement and my quads and hamstrings had a nasty pump and we’re toast by the end Shoutout to Dr.Mike!

[@justinw1765]

Awesome stuff, thank you Dr. Mike.

[@RASRAS69]

First off thank you all for keeping the format and the work you do fun and entertaining. The amount of intel I have pulled from the channel and put to use is amazing. For all the training tips, guidance and entertainment I feel like I owe RP. I just took advantage of the sale and subscribed to the RP hypertrophy app.Thanks for the push Looking forward to it. 👍🤙🙏

[@unnaturalatrophy8443]

Woah! So good! Please more dumbbell only workouts! Fantastic work!

[@Brisket_and_Barbells]

Great workout! I shared it my wife who prefers to work at home. I hope you continue this series!

[@AllieGator1038]

So excited to try that heel raised squat variation at the gym today. Been looking for exercises that fire up my quads 🔥 🔥

[@andrewkupres4314]

Dr. Mike is the best. Not online. Just THE BEST. I've learned more watching his tutorials and lecture videos than I did going through my exercise Science undergrad.

[@jacksampson7711]

Wow I finally found a good leg workout I can do at home! Thank you! Love the channel.

[@r9eaper]

love these dumb-bell only at home style videos. This is a killer workout! 👍

[@allenbenningfield3865]

Just did this workout. Humbled, wrecked, and grateful. Excellent workout from home.

[@kimdecker8901]

For my purposes, this may've been one of the most practically useful videos I've seen on the RP channel. Big here-here to all the other comments pleading for more!

[@imluissebastian]

I used to work out at home with a set of adjustable dumbbells and a multi-use bench. After a few months, I decided to join the gym for heavier weights, but I wasn't aware of the RP channel back then. I love these videos, and even though I plan to continue going to the gym, they serve as a great alternative or for days when I prefer working out at home. The videos are fantastic, and I'd love to see more. They've been especially helpful as I create my own home gym. Additionally, the variety keeps things interesting. While it's possible to follow for free, I can vouch for the app's effectiveness in tracking progress and keeping things organized, allowing me to focus on form and overall quality. Keep up the excellent work!

[@jcb0920]

I legit learn something new with every video. You guys make working out fun, productive and oh so painful. Keep up the stellar work!

[@jajahaha5451]

Nice! Doing LPs on the squats. The pumps are crazy. I’m gonna try the rest for 5 seconds like you guys did.

[@pothos9913]

Love the dumbbell exercise routines. Very useful for me. Thanks!

[@lydsrod4933]

Oh please have more of these types of videos! Amazing!

[@johnmackay3136]

Always great content and Dr Mike you're a legend.

[@feralearthworm3044]

Nice! I've been doing almost exactly this workout at home with my kettlebells, only change is i do single leg sldls. I really appreciate the tips on elevating the front foot in the split squats and the rest pause on the front squats to get the most out of these movements at home.

[@TSoneonetwo]

same here, I use kettle bells. I also use a weighted vest (that can go up to 80lb), for calf raises, squats, and split squats. I have a couple of boards I use to for calf raises, and heel elevation. a little bit of ingenuity and I can do hamstring curls, leg extensions with bands, and ankle cuffs, also.

[@matiasbarth5121]

Split squat: a love-hate relationship. Thanks Mike and RP Team for this content!

[@pat06061]

I did this today at work and its seriously killer. Amazing workout. Thank you.

[@timgerber5563]

Love it! Exactly what I do on my training days under the week when I don’t have enough time to hit the gym. Also nicked the deficit push-ups (doing them on yoga blocks from my gf). These with a one second pause at the bottom cut my push-ups numbers right in half.

[@tonyzig1]

This is awesome! Dr. Mike is the best 💪🏻

[@1969kbpain]

Awesome video! Recent knee injury then surgery. Just what I needed to see to help me with my atrophied legs.

[@BattlemasterD20]

these are my favorite videos. I only have dumbbells at home and i love Dr. Mikes instructions

[@christopherleathers6427]

Thank you for creating this, I’ve been hoping for a dumbbell-only, at-home training video for awhile! Looking forward to giving this workout a go, this evening. 🤘🫡🙏

[@AJ-nn1kr]

Very nice work out ! Just three and all covered! Great . Will try it tonight

[@se1663]

Just got my Versa Gripps, based on your recommendation. Looking forward to using them today. Thanks Dr. Mike

[@srleplay]

I had a boss once when I was young and stupid, he was like let's go to the gym, you know a lot. We did 50+ sets full body, I lowered my loads and intensity a ton and praised him whole time how strong he was, almost like me despite being half the size and chubby. He didn't come to work next 3 days (+weekend), said he must have pulled something. I am 99% certain he didn't pull anything he was just so sore he couldn't move.

[@shrexyboi1850]

Lol

[@Shadyman55]

That was a good fun read.

[@TOMReefer]

Exactly what I was looking for👍🏻thanks

[@Lilasun]

These are so inspiring and informative, I’m a beginner with only adjustable dumbbells at home and I am so grateful for this A+ information. Thank you Dr. Mike! ❤

[@pablov1323]

That is some telepathic shit! I am leaving for holidays and no access to a gym with only a couple of 10 kg DB and a dip station. This video comes in the best moment!

[@LaHop-lq8xo]

Thank you Versa Gripps. Dr.Mike deserves a “ thanks” for this amazing, easy to use wrist strap. Awesome.

[@Dustin_Amberg]

Yes, at-home workouts! Thank you!

[@thomasfahey8314]

Love your work Dr. Mike. Thank you

[@LibertyJeff]

The lighting for this video is on point. It looks like the background is a green screen view of the gym. But I know it's real. You guys look great in that lighting. Also, great example that a professional can use "light" weights to build big muscles.

[@misu6754]

Dumbell excersice series plz!! Loved the video

[@clevernamehere7559]

Man am I excited about this! I’m solo dolo at home for my leg days for the foreseeable and I’ve used Dr.Mike as a huge resource for tailoring my routine. Lots of sqauts.

[@janemf]

Thanks dr mike i needed this today

[@zoomx4760]

Please more of these dumbbell workouts for other muscle groups

[@REMY.C.]

This is what I needed. I just cleaned my dumbbells and bench from all the dust and now I have to put some pressure on that ruined body of mine. More of those workouts for poor and destroyed bodies please!

[@dimps911]

So great to see you two together

[@k-ondoomer]

God damn Dr Mike looks like a space marine. Homie is jacked

[@shrimuyopa8117]

This is exactly what I needed.

[@Bellathor]

This channel is awesome. Thanks for this guys.

[@louisparry-mills9132]

These are unbelievably high quality videos. Edit: wait is this new, is this a new type of video? I'm very very excited for more

[@daym8]

Love your videos Dr. Mike it's phenomenal Was just wondering if you have done a video with proper breathing techniques for lifting safely viz. Breathe and brace and when to do so.

[@ritchersonm.pattersen1702]

I actually have a home leg session this evening this video definitely boost my motivation🔥💪

[@stevelimoncello3219]

Thank you sir! May I have another? This was brutal…and humbling.

[@YGOHeliosTM]

Wow the RP boss be jacked too...yeeeesh. Loving the app btw! Looking forward to the next workout each time. Just finished week 2 legs and couldn't go up the stairs...

[@BananaInDaHouse]

Amazing video helped me a ton!!!

[@cvasniucalexandru2519]

Really liked this workout👍🏼

[@VHS_GIS]

home jimmer here... This video is gold... Thanks again for the awesome content Doc Mike!

[@HawksNHabsPC]

I just had an incredible workout at home incorperating these into my leg routine! Especially those Dumbell squats 😅Thanks!!

[@bigpagla]

I needed this, I'm so grateful. Through trial, error, and some old school know how from back in the day, I figured out the correct motions but this really helped me tweek and correct my mistakes.

[@fighttechnician8676]

At 57 years old this workout is a near death experience. 7 weeks in and it works. Getting great results quick. I added elitefts blue bands to the squats. Cross the bands over the shoulders secure the bands 1 under each foot and grab the dumbbells 3 sets of 20 killer squats. Gaining strength and muscle. Thanks Mike for doing what you do.

[@Daniellefullwood]

The video I’ve been waiting for 🎉🎉🎉❤❤

[@tarian2024]

As a gal that does all my workouts at home (right now dumbbells are my only weights) I love this legs video! Thank you for sharing this, Dr. Mike and Nick! I am super stoked to give this a go in my next Meso! Please keep these videos coming because you really inspire me to try harder and give more in each session. And I totally appreciate the tips on technique ❤

[@lucillasallabank]

I really appreciate these videos since I am working out at home at the moment. 👍😊

[@naturelpowerliftingbrucewa7124]

Looking forward to other muscle groups for this series !

[@chadelofson1637]

Thanks for showing the front squat with the pad. I have had those in my routine, but never really understood why we add the elevation of the heels.

[@mattsapero1896]

Nice. I needed this so badly.

[@ALLforROME]

Thank you for this sir! Much needed advice

[@Shadyman55]

Mans is really spreading good information for everyone in fitness, from beginner to Advanced.

[@BenedictCarter]

More of this pls - dumbbell at home workouts - brutal!

[@jaeldi]

Inset window with explanations worked really well. bravo. Suggestion: Best way, FASTEST way to blast claves at home.

[@justdonut74]

I started a new meso this week and incorporate the dumbbell front squat like this. The pump was insane. Feels like my legs are wrapped in Saran Wrap.

[@jbgearhead]

Really enjoyed the dumbell workout routine. In the winter dumbbells are all I have access to at home. This looked brutal. Going to sleep well tonight !

[@llemfdez719]

If you are outside to the other side of the Earth. Must love this guy! Thx for the video!

[@Hersonmaya]

This was incredible. My legs are definitely feeling it 🙏

[@benjaminluo4888]

Great stuff Mike. Any other suggestions for hamstrings?

[@mightymousemass]

Love your channel brother.

[@diyking2023]

Great video Doc, thank you! Curious as how thick that mat is so I can make a wooden block for my workouts.

[@nonoffensiveperson9877]

Amazing job, that you can and expected to do this to your boss!

[@shaesnell3938]

Dr. Mike, this is a great little update to the home workout series from 3 years ago. I see from another comment that the others are coming? 🙏 Woooo! By the way, I did this leg workout tonight and my knees are shaking more than the time I got bullied by the older girl at my elementary school.

[@eawhite782]

This is great! Any chance we can see some calf home workouts too?

[@tonybaggett1984]

Dr. Mike would be the perfect JRE guest. Has the personality and humor to banter with Joe with the workout knowledge to go deep into workout science with him.

[@jessd3601]

I was thinking the same thing

[@tylerbyars859]

Agreed. Joe has had some incredibly silly work out boys just spitting the dumbest workouts ever.

[@limestar9751]

Just did this with kettlebells. Not a lot of volume. Tempo is everything. Brutal.

[@Cuisinenomade1]

More of these "at home, no gym workouts, please! Thanks!

[@ClayderCAT]

Entrenamiento más minimalista de pierna no se puede. lo probaré!

[@Rubix176]

Hey Dr. Mike! These videos are awesome. What’s the logic for programming the SRDL first? Would you do the same for a Nordic curl? Thx!

[@kanisabaker9749]

THANK YOU for posting a dumbbell only workout!! I prefer working out at home. Dumbbells all I got.

[@edwardguy6048]

I’m using the app for my first workout today!!! Can’t wait.

[@RenaissancePeriodization]

Amazing, enjoy and let us know what you think!

[@theo610]

You idiot he is ripping you off.

[@ranielyfire]

@@PADOYLEbeats working a dead end 9-5 like me

[@glasslakes]

My favorite dumbbell quad exercise is step-ups. They can be very very effective if you don't push with you other foot and use a tall stand/stair.