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    Home » Fitness Tips For Moms

    13 Dumbbell Quad Exercises At Home

    Please consult your physician before beginning any exercise program.  See full disclaimer
    Pin image with text: woman in pink shirt and blue pants on her knees holding a dumbbell at chest height and leaning back
    Pin image with text about exercises for quadriceps: woman in pink shirt and blue pants holding a dumbbell at chest height and performing a side lunge
    Pin image with text: two images of woman in pink shirt and blue pants the top the woman is performing a squat with weight plates under he heels and the bottom she is seated on a bench with a dumbbell between her legs.
    Pin image with text: four images of woman in pink shirt and blue pants performing various dumbbell exercises for the quadriceps like knee extensions, squats and lunges
    Pin image with text: woman in pink shirt and blue pants on her knees holding a dumbbell at chest height and leaning back

    Want to strengthen and sculpt the quads without machines, barbells, or other people? Start adding dumbbell quad exercises into your home workouts!

    I have an advertisement relationship with the ads in this post. Check out my disclaimer here

    As one of the largest muscles, having strong quads will help you run, jump, and play better.. without pain or injury! As a Certified Strength Coach, these are the dumbbell quad exercises I use with clients to start training their legs in the comfort of their pajamas.

    Pin image with text: four images of woman in pink shirt and blue pants  performing various dumbbell exercises for the quadriceps like knee extensions, squats and lunges

    In the last few years, glute training has taken priority for all lower-body work (learn everything you need to know about glute training).

    However, as one of the larger muscles in the body, you should be aiming for strong quads as well.

    The quadriceps are actually made up of four muscles ) vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris).

    And though these home exercises target the quads, know that muscles work together not individually. Meaning, these dumbbell quad exercises will also target other leg muscles and core as well (just like this quad workout with dumbbells).

    Jump To
    • Benefits Of Strong Quads
    • The Best Dumbbell Quad Exercises
    • Ditch the All-or-Nothing Trap
    • Frequently Asked Questions About Quadricep Exercises
    • Other Wicked Fitness Tips To Help You Smash Goals
    • 5 Minute Quad Workout At Home

    Benefits Of Strong Quads

    And though traditional leg extensions are great, training the quadricpes is so much more than that and you'll reap better benefits from training a mixture of compound and isolation exercises.

    That's exactly how I program the workouts for SMASH Fit For Life and the results have been great.

    Think you don’t need to train quads? Think again! Having strong quads helps:

    • You run faster
    • Allows you to jump easier
    • Prevents knee injuries
    • Lets you cycle with your kids

    "Ok, so I tend to sit a lot at my job and have been looking for some exercises I can do in my office. These are PERFECT. I have been doing these three times a week at work and can tell a huge difference already! Thank you for these simple and easy fitness tips!" - Elaine

    The Best Dumbbell Quad Exercises

    Though you can use a variety of equipment to train your quadriceps at home, dumbbells are easy to use and take up little room. Learn more about my top 4 pieces of home gym equipment for small spaces.

    Plus, dumbbell exercises allow you to build onto the resistance and easily make your exercises harder. The more you progress the exercise, the stronger your legs will be!

    In this list you'll find some classics like the Bulgarian split squat and goblet squat. They're classic for a reason- they work!

    Use these dumbbell exercises in your current training routine, choose 4-5 and create a wicked leg workout, or follow the 5-minute dumbbell quad workout at the end of the blog post.

    Hot tip: you’ll see a couple different kinds of squats in this list. That’s because each squat variation targets the muscles in a slightly different way. Mix and match in your workout routines!

    1. Goblet Squat

    1. Start with your feet shoulder width apart (roughly). Hold the dumbbell vertical and at your chest.
    2. Begin sinking down into the squat by pushing your hips back and bringing your elbows to your knees.
    3. Pause briefly and reverse the movement by push up through the feet into a standing position.

    Perform 8-20 repetitions. Here is a video on how to perform goblet squats.

    Two images of a Woman in blue pants and a pink shirt performing a squat one image from the front and one from the side with arrows around and text to give pointers.

    2. Seated Leg Extension

    1. Sit on a table or chair with your feet under your bent knees. Place a dumbbell between your feet and squeeze them together.
    2. Bracing your body use your quadriceps to raise the dumbbell off the floor by unbending the knees with straight legs.
    3. Pause briefly and return to the starting position.

    Perform 10-12 repetitions.

    Two images of a Woman in blue pants and a pink shirt seated on a bench performing a leg extension with a dumbbell between her feet with arrows and text about how to perform it

    3. Front Squat

    1. Start with your feet slightly wider than hip distance apart. Hold two dumbbells in your hands at shoulder height
    2. Begin sinking down into the squat, keeping the chest up. It’s okay if the knees go over the toes.
    3. Pause briefly and reverse the movement by push up through the feet into a standing position.

    Perform 8-12 repetitions

    Two side by side images of a woman in a pink shirt and black pants one image of the top of a dumbbell squat and the other of the bototm.

    4. Step Ups

    1. Find a bench, stairs, or very secured chair. Place the left foot on the bench and hold dumbbells at your sides. The right foot should be very close to the bench. Do not push off the right foot but instead pull your body up with the left foot and unbend the knee.
    2. Bring the right foot onto the bench. Stand tall.
    3. Reverse the movement by bending the left knee, leaning forward slightly and slowly lowering the right leg to the floor.

    Perform 8-10 repetitions per leg.

    Woman in black pants and sports bra holding a dumbbell at her waist with one leg up on a bench about to do a step up and arrows and text around it for tips on performing

    5. Kneeling Leg Extension

    1. Come into a kneeling position holding one dumbbell at chest height.
    2. Squeeze your glutes as you start to lean backward keeping a flat back.
    3. Go as low as comfortable and then use your quadriceps to help reverse the movement and pull the body back up.

    Perform 8-10 repetitions.

    6. Dumbbell Forward Lunge

    1. Hold a dumbbell in each hand and stand up tall.
    2. Step forward with the right foot and at the same time begin dropping the left knee toward the floor. Keep the torso upright. The weight should be evenly distributed in the front foot.
    3. Pause briefly at the bottom and reverse the movement by push up through the right foot, extending the left knee and stepping back into the starting position.

    Perform 8-12 repetitions per side.

    Woman in blue pants and a pink shirt performing a lunge with dumbbells with arrows and text around to give pointers

    7. Step Out Lunge

    1. Hold a dumbbell with your arms bent at chest height.
    2. Step out laterally (to the side) with you right leg. Once the leg touches down, hinge toward that foot by bending the right knee and sinking the hips down until they’re in line with the knee. The left leg remains straight.
    3. Pause briefly and push up through the right foot, unbending the knee and brining the foot back to the start.

    Perform 8-10 repetitions per leg.

    8. Bulgarian Split Squat

    1. Set up in lunge position with the left leg elevated on the bench and the right knee over the heel fairly close to the bend. Hold the dumbbells in your hands.
    2. Keep the torso mostly upright as you push backward and drop the left knee towards the floor while keeping the right knee facing forwards.
    3. Push through the heel to reverse the movement and extend the hips to the starting position.
    4. Perform all repetitions on the right leg before moving on to the next.

    Perform 8-12 repetitions.

    9. Heel Elevated Squats

    1. Grab two books or small weight plates. Place them on the floor and place your heels on the books with the toes on the floor wide enough to perform a squat.
    2. Hold the dumbbells at your side or on your shoulders. Sinking the hips straight down, bend the knees and lower into the squat.
    3. Pause briefly and push through the feet to the top position.

    Perform 10-15 repetitions.

    Woman in blue pants and a pink shirt performing a squat with a dumbbell and her heels elevated on weight plates with text and arrows around to give pointers

    10. Duck Walk

    1. Hold a dumbbell horizontally at chest height.
    2. Sink into the bottom position of a squat with your feet shoulder width apart. Feel your hip stretch out.
    3. Hold the parallel squat and begin shuffling forward by moving one foot at a time while you stay in the low position.

    Perform for 20-30 seconds.

    Woman in black pants and sports bra holding a dumbbell at chest height with hips sunk low in a squat as she walks and arrows and text around it for tips on performing

    Staggard Goblet Squat

    1. Hold the dumbbells at your sides and step one foot forward. The other leg will be out to the back and side.
    2. Lower down into the front leg bringing your bum toward your calf. Keep the weight on the front leg.
    3. Push up through the front foot into a standing position.
    4. Repeat.

    Perform for 8-10 repetitions per leg.

    Knees To Squat

    1. Come into a kneeling position holding one dumbbell like a goblet at your chest.
    2. Bring one foot up into a half kneeling position with the foot close to your bum.
    3. Shift the weight into the front foot and bring the other foot up so that you're in the bottom of a squat.
    4. Keep the heels on the floor.
    5. Reverse the movement back to a kneeling position.

    Perform for 30 seconds.

    Pistol Squats

    This one may seem intimidating but it doesn't mean you need to drop into a full single leg squat. Instead, use one of the variations below. The squat to a bench or chair as well as the eccentric pistol squat can be done with a dumbbell at home and is a great way to strengthen the quads (and build stability).

    Ditch the All-or-Nothing Trap

    The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.

    GRAB THE BUNDLE

    Frequently Asked Questions About Quadricep Exercises

    How often should I train quads?

    When trying to build a muscle, aim to train your quadriceps at least two days per week. This can be done by adding quad-specific exercises into your current training routine or by creating a quad-based workout. Aim to have at least two rest days between quad workouts.

    Which squat is best for quads?

    Though the goblet squat is really common, a heels elevated squat will target the quadriceps the most, as would a sissy squat. Since the sissy squat is harder to perform at home as you need to anchor the feet, a heels elevated squat is the best choice for home workouts.

    Other Wicked Fitness Tips To Help You Smash Goals

    • How to make home workouts harder
    • Why you should use pause rep training
    • 20 minute dumbbel workout
    • 6 Week Fat Loss Plan At Home
    • 25+ At Home Workout Planks For Weight Loss
    • Follow along home workouts
    • Strength training for beginners
    • How to maintain fitness motivation
    • Metabolic finishers
    • Everything you need to know about home workouts

    5 Minute Quad Workout At Home

    Bulgarian Split Squats30 seconds per leg
    Kneeling leg extension20 seconds
    Duck walk15 seconds
    Rest20 seconds
    Step Out Lunge30 seconds per leg

    To Perform: Begin by completing the split squats for each leg before moving into the leg extensions and duck walks without rest between. After the duck walks, rest for 20 second before repeating the first three exercises again.

    Then, move on to the step put lunge. Perform each leg for thirty seconds.

    Here's another great 5 minute workout for busy days if you need it too.

    More Fitness Tips For Moms

    • Woman laying on floor with one knee bent and other in a hamstring stretch.
      5 Best Hamstring Exercises for Runners
    • Woman in blue shorts and tank top running outside.
      Want to Run Better? These 11 Tips Change Everything
    • Woman performing a squat with a pink mini band around her legs.
      36 Mini Band Exercises + A Full Body Workout
    • Woman in piegon pose on a bench for a glute stretch.
      9 Best Glute Stretches

    Reader Interactions

    Comments

    1. Elaine

      September 28, 2023 at 9:49 am

      Ok, so I tend to sit a lot at my job and have been looking for some exercises I can do in my office. These are PERFECT. I have been doing these three times a week at work and can tell a huge difference already! Thank you for these simple and easy fitness tips!

      Reply
      • fitasamamabear

        October 02, 2023 at 9:14 am

        I'm so happy you gave them a go!

        Reply

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