If you can get your hands on some equipment, Bart Hudson-Gill, physiotherapist at Opus Biological, suggests the following for a weighted at-home burn.
Dumbbell goblet squats
A foundational leg exercise that targets the quads, hamstrings, and glutes. Holding a dumbbell in front adds core engagement and reinforces upright posture.
Recommended: 4 sets of 10-15 reps
Tip: Sit deep and drive through the heels – keep the weight close to your chest.
Dumbbell lying floor press
A fantastic pressing movement if you have dumbbells. The floor provides stability, allowing you to safely push heavier loads for strength and hypertrophy in the chest and triceps.
Recommended: 4 sets of 8-15 reps
Tip: Lower slowly until your triceps touch the floor, then explode upward.
Dumbbell bent-over row
A back builder that’s easy to execute at home with minimal space. Targets the lats, rhomboids, and rear delts.
Recommended: 4 sets of 6-12 reps
Tip: Keep your torso stable and pull through the elbows, not the hands.
Seated dumbbell floor press
This variation, performed seated with legs outstretched in a V, challenges the shoulders while forcing the core to stabilise your body – a true two-for-one movement.
Recommended: 4 sets of 6-10 reps
Tip: Sit tall, brace your core, and press with control. Avoid leaning back.
Weighted crunch
By adding resistance to the classic crunch, you force your abs to work harder through the movement. This makes it a solid tool for core strength and hypertrophy.
Recommended: 3 sets of 10-15 reps
Tip: Use a light dumbbell and move slowly. Avoid jerking or pulling at the neck.
Weighted elevated hamstring bridge
To train the posterior chain effectively, focus on the hamstrings. Elevating your heels increases the range of motion, and added weight makes this a challenging and effective home-based strength move.
Recommended: 4 sets of 8-12 reps
Tip: Control the movement, keep the weight over your hips, and avoid overextending the back.
Best strength exercises at home without weights
