These are the 8 Best Dumbbell Exercises for Your Quads

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8 Best Dumbbell Exercises for Your Quads

When it coms to your legs, the quadriceps, or quads for short, are an underrated muscle group. They are a key driver of everyday movements like climbing stairs or getting up from a chair. This four-pronged powerhouse muscle stabilizes the knees and flexes the hips in most any lower-body exercise. Studies suggest that weak quads can lead to injuries in these areas. Dumbbell quad workouts are great to build up those treen trunks. Utilizing a quality dumbbell will help with weight displacement, application to training, and biomechanics.

Because of our modern cubicle culture, where we hunch over computers and smartphones all day, there’s an emphasis on glute activation and loosening the hips and hamstrings that have tightened from too much sitting.

Importance of Quads

That’s important, but if we fail to address the quads, there is a good chance we are going to have poor posture since the quads help us maintain proper posture while sitting or standing. The quads come into play in just about every movement. Not only that, but a well-developed set of quads is a thing of beauty, giving a body symmetry and curvature. It’s arguably the one muscle group that looks equally impressive on men and women. Look at Tom Platz, who had some of the best legs on the planet, that was a spectacle.

You can use machines or other equipment to build the quads, but there is nothing like a good old fashioned dumbbell workout. With this dumbbell quad workout, we’ll work through four sets of these eight moves in a circuit fashion to produce quads that will look awesome and handle the burdens of everyday life. We will alternate between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.

Dumbbell Step-ups

What it does: The first exercise in the dumbbell quad workout is dumbbell step ups. This builds explosive power in the quads.

How to do it: Stand facing a bench, dumbbells in both hands. Place one foot on the bench, bending that knee to 90 degrees. While keeping the other leg straight and on the ground, push your shoulders back and chest out. Push through the top foot to raise your body over the bench with your back leg suspended in midair.

How many? 4 sets of 10 reps on each side.

Goblet Squat

What it does: The goblet squat is a staple in any dumbbell quad workout. It is a full-body maneuver that challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.

How to do it: Hold a dumbbell with both hands under your chest. Squat by pushing your knees out so your elbows can move in between them. Squat as low as you can and return to starting position.

How many? 4 sets of 10 reps.

Lateral Lunge with Dumbbells

What it does: The quads are underrated when it comes to lateral movement and this simple yet effective move mimics that process.

How to do it: Stand holding dumbbells on your shoulders with elbows up. Step to one side and squat back and down with the stepping leg, keeping the other leg straight. Return to starting position by pushing up with the bent leg. Switch sides and repeat the movement.