Home Quad Workout With Dumbbells (With Printable)

As one of the largest muscles in your body, using dumbbell quad exercises like Bulgarian split squats and step ups, in your training program gives you a great bang for your buck when you’re short on time.

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 as a Certified Strength and Conditioning Specialist, the workouts for SMASH Fit For Life and the results have been great.

Strong quadriceps help you:

• Run faster
• Jump higher
• Play with kids easier
• Reduce knee pain
• Scale back injury risk

Muscles Of The Quads

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

Though you can be a bit strategic in which area you choose, one of the biggest lessons I can impress is that leg muscles tend to work together, not individually.

Meaning, this dumbbell quad workout will also target other areas of the legs and lower body as well (just like these gluteus maximus exercises that you can do at home).

Warming Up

Before jumping into your quad workout, take 3–5 minutes to warm up to increase blood flow, prep your joints, and help activate the muscles you’re about to work. This helps you move better and reduce injury risk.

Try this quick lower body warm-up or check out my go-to warm-up exercises for at-home workouts. A proper warm-up makes a huge difference in how effective your workout feels.

The Dumbbell Quad Workout

To perform the dumbbell quad workout:

1. Perform the Bulgarian split squat and the kneeling leg extensions back to back without rest for the repetitions listed.
2. Take a 45 second rest and repeat the two-exercise sequence for a total of 3 rounds before moving on.
3. Next, perform the elevated squat, seated leg extension, and duck walks back to back without rest.
4. After the duck walk, rest for 30 seconds.
5. Repeat for a total of three rounds.

Finally, finish with the wall sits by performing two sets of the hold for thirty seconds each with a ten-second rest between them.

Workout Printable

Below is a free workout PDF for you to download (click the image). Use it to track your weight and any other notes on the exercises. Then, try to make it harder!

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

What Size Dumbbells Should I Use?

You want dumbbells that challenge you but that you can do just about all the repetitions for.

I recommend all the clients in my SMASH workout progras to keep a set of 15-pound dumbbells at home. Learn why 15lbs dumbbells are the key to strength.

It may seem ambitious at first but while you’re scaling up, you can always just use one dumbbell.

Important Workout Tips

For many people, the seated leg extension is hard, even with only one dumbbell between the feet. If needed, get creative! Use a large, filled-up water bottle or ankle weights if you have them,

To elevate your heels for the squat, you don’t need anything fancy, a couple of books you have around will work. Below is a breakdown of the dumbbell quad exercises in the workout and how to perform them correctly.

Dumbbell Bulgarian Split Squat

One thing to note with a dumbbell Bulgarian split squat is that the way you position your body can target more quadriceps or glutes.

To target the quads, make sure you keep your torso upright in your split squat.

1.  Set up in a 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.

Kneeling Dumbbell 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 to the starting position.

Heels Elevated Dumbbell Squats

Dumbbell front squats are great as they keep your torso upright. However, elevating the heels stimulates the quad muscles even more.

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.

Seated Leg Extension

 Sit on a table or chair with your feet under your bent knees. Place a dumbbell between your feet and squeeze them together.

1. Bracing your body use your quadriceps to raise the dumbbell off the floor by unbending the knees with straight legs.
2. Pause briefly and return to the starting position.

Duck Walks

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.

Wall Sit

1. Come to a wall and walk your feet about a foot away, keeping your back on the wall.
2. Lower down into a squat with feet hip distance apart.
3. Drop the hips until your quads are parallel to the ground.
4. If using a dumbbell hold it on your lap.
5. Hold the position keeping feet flat on the floor.

Make it harder: want to add some fire to your core? Hold the dumbells in your hands pressed out from your chest.

How To Progress The Workout

Want to grow your quads? You need to challenge them over time. Try increasing weight when your form stays solid, slowing down your reps for more control, or reducing rest time between sets to level up the intensity.

eed help knowing when and how to push? Check out these simple ways to increase your training intensity.

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Frequently Asked Questions About A Quad Workout With Dumbbells