Dumbbell Quad Workout
Are you skeptical about trying a dumbbell quad workout at home?
You can absolutely train your quads to grow in size and strength–with a pair (or two) of dumbbells, in the comfort of your own home.
(Caution: If any of the exercises in this article cause you knee pain, I would suggest you start here.)
Before we get into the workout, let’s briefly discuss some of the benefits of working out your quads, those four muscles in the front of the thighs.
Why Training the Quads is Important
Training the quads is so important. Strong quads help stabilize the knee joints. Strong quads also make you more powerful and athletic. The quads also look great when well-developed. And since quads are big, powerful muscles, building your quads will help you build your metabolic rate.
How do you Get Big Quads with Dumbbells?
The key to getting big quads with dumbbells is to use exercises that use a full range of motion, add weight or reps as you get stronger, and use good technique to work the quad muscles. You also want to make sure you use a variety of different exercises for well balanced muscle growth.
A good guideline is to aim for 30-70 hard reps for the quads about twice a week.
Many ladies do NOT want to grow their quads and might avoid these exercises because they fear getting bulky legs, but in reality, that just will not happen.
As a female, you won’t suddenly become bigger or grow big legs by training your quads. You will just end up with leaner, more sculpted legs.
Getting big legs takes huge effort and does not happen by accident for men or for women.
Dumbbell Quad Workout
Let us get started with the workout. This dumbbell quad workout includes five exercises. Perform each exercise for 6-15 reps, with minimal rest between exercises. Rest 2-3 minutes and then complete the circuit one more time.
If you are looking to build more strength and power, work with the heaviest dumbbells you have available and aim for 6 to 8 reps per exercise. You should lift loads that only allow you to get up to 8 or 10 repetitions per set.
If you are looking to improve your muscle endurance, you can work with slightly lighter weights and aim for 12-15 repetitions per set. Aim to use a weight that allows you to get 14-17 reps.
Whether you choose to push heavier weights for fewer reps or use lighter weights for more reps, you will probably still build roughly the same amount of muscle.
This workout consists of five different exercises.
- Goblet Squat
- Dumbbell Step up
- Dumbbell Reverse Lunge
- Dumbbell Single Leg Squat to Bench
- Dumbbell Lateral Lunge
Let’s discuss each exercise briefly so you feel confident performing the workout.
Goblet Squat
To do this move, hold a dumbbell against your body. Stand with feet about hip width apart. Sit down until hips descend past knees. Keep the knees out on the way down. Stand up fast.
Why is this exercise great for this dumbbell quad workout? The goblet squat is easy on the spine but works the quads hard. Holding a weight in front also improves upper back strength.
Dumbbell Step up
To do the dumbbell step up, hold dumbbells in each hand. Put right foot on top of a 12-18 inch box. Step up and tap left toe on box. Then place left tow down. Repeat for 6-15 reps before repeating on the other side.
This exercise improves the strength of each leg unilaterally, helping to minimize muscle imbalances between legs.
Dumbbell Reverse Lunge
To do this classic move, hold dumbbells in each hand. Step back behind hip, then descend into a lunge by bending both legs to 90 degrees. Then stand up tall and step forward. Repeat on other side for one rep.
This exercise improves muscle balance between legs. It is also easy on the knees due to the step-back motion.
Dumbbell Single Leg Squat to Bench
To perform this exercise, hold dumbbells at sides, facing away from a box or bench. While standing on one leg, squat to the box and then return to the start position. Repeat for 6-15 reps on each leg.
This move improves balance, control, knee and ankle strength and can help prevent knee injuries too.
Dumbbell Lateral Lunge
To do this move, hold light dumbbells in each hand. Take a big sideways step, then bend that knee while transferring weight to that side and keeping other leg straight. Then step back to start position.
Unlike the other exercises on this list, this exercise includes sideways movement. It also strengthens your inner thighs while improving balance and control.
Dumbbell At-Home Quad Workout
Don’t forget to try this dumbbell quad workout at home. Please let me know how you like the workout in the comment section below.
