Best Dumbbell Exercises for Stronger Quads
Take a look at some of the best quad exercises with dumbbells that you can try next time you’re targeting your quads on leg day!
When it comes to training the bigger muscle groups in your body, such as your quadriceps, you might think that machine and barbell exercises should be the go-to because they tend to be more challenging, but that’s not always true.
Because of their size and how dynamic they are, dumbbells can be a great addition to your lower-body exercises. You can easily hold them in your hands to increase the resistance while you focus on giving your legs a good workout – and we’ll show you exactly how!
We’ve put together a list of some of the most effective dumbbell quad exercises so you can grow bigger and stronger quads to help you improve your overall performance and get those sculpted legs you’ve been dreaming of. So keep reading!
Dumbbell Bulgarian split squat
It’s no secret that squats are killer lower-body exercises, particularly for your quads and glutes. Add a pair of dumbbells to this challenging unilateral exercise and see how much progress you can make in no time!
How to do it:
- Stand straight with your feet around hip-width apart and your back to a bench or another elevated surface while holding a dumbbell in each hand.
- Raise your left foot and place it on the edge of the bench behind you so that your left knee is bent at around 90 degrees while your right foot is firmly planted on the floor.
- Engage your core and begin the movement by bending your right knee as you get into a split squat position until your right thigh is parallel to the floor.
- Hold for a moment while you squeeze your muscles, then slowly go back up and repeat.
- Finish your reps and switch to the opposite side.
Dumbbell walking lunges
Walking lunges aren’t just great at building lower-body strength and size, but they also help you improve your stability since you need to keep your balance as you move forward.
How to do it:
- Stand straight with a dumbbell in each hand and your feet around shoulder-width apart.
- Begin the movement by taking a step forward with your right foot, then flexing both knees as you lower yourself until your left knee almost touches the ground so that both knees are bent at 90 degrees.
- Squeeze your muscles in this position, then push through your right heel and stand up as you take another step forward with your left foot.
- Perform the same lunge movement forward until you’re done with your reps.
Dumbbell step-up
When it comes to training your inner and outer quads, step-ups are one of the most effective quad workouts you can try. Add a pair of dumbbells and further increase your quad strength all around!
How to do it:
- Stand with your feet shoulder-width apart in front of a plyo box that is lower than knee height while you hold a dumbbell in each hand.
- Begin the movement by placing your right foot on the box, then push through the balls of your right foot to step onto the box as you straighten your right knee until you’re standing straight with both feet on the box.
- Without losing your balance, step down with your left foot, then bring your right foot back to the floor and repeat with the opposite foot, alternating sides on each rep.
Dumbbell goblet squat
During this squat variation, you hold a single dumbbell instead of a kettlebell in front of your body. This allows you to drop into your natural center of gravity, challenging your balance and giving your quads a good burn.
How to do it:
- Stand straight with your feet slightly wider than shoulder-width apart while holding a dumbbell with both hands in front of your chest.
- With your back straight, begin the movement by getting into a squat position until your thighs are parallel to the floor and making sure you’re keeping your balance with the dumbbell.
- Pause for a moment while you squeeze your muscles, then slowly return to the starting position and repeat.
Dumbbell squat jump
This explosive exercise involves going into a squat and then immediately jumping up, giving your quads a serious workout while also improving your speed, balance, and lower-body power.
How to do it:
- Stand straight with a dumbbell in each hand and your feet around shoulder-width apart.
- Engage your core and begin the movement by lowering yourself into a squat position, then press through your heels and jump up as high as your can.
- Land on the balls of your feet and immediately get into a squat position again, repeating the squat jump until you finish your reps.
Dumbbell leg extension
The leg extension machine is one of the most popular machines in the gym because of how great they are at building quad strength and definition, but you can also try this killer exercise at home with a dumbbell!
How to do it:
- Sit on the edge of a bench with your feet firmly planted on the floor and secure a dumbbell in between your feet, making sure it’s not too heavy so you can hold it without it slipping.
- Keeping your torso upright and holding onto the bench for support, begin the movement by extending your knees and raising the dumbbell off the floor until your feet are near hip height.
- Hold this position while your squeeze your muscles, then slowly bring the dumbbell back down and repeat.
Dumbbell sumo deadlift
The sumo deadlift is a great deadlift variation for those who want to place most of the load on the legs instead of the back, strengthening your lower body while making it easier on your spine.
How to do it:
- Place two dumbbells horizontally on the floor in front of you, then stand straight with your feet wider than shoulder-width apart and your toes pointed slightly out.
- Bend forward at the hips and slightly at the knees to reach for the dumbbells, grabbing both of them with an overhand grip.
- Engage your core and begin the movement by driving yourself back up while lifting the dumbbells, keeping your back straight until you’re back in the standing position with the dumbbells resting on your thighs.
- Squeeze your muscles in this position, then bring the dumbbells back to the floor and repeat.
Dumbbell lateral lunges
Lateral lunges, on top of targeting your quads, allow you to also increase your hip flexibility while relieving your knees from a lot of the stress, which is great when you’re using dumbbells for added resistance.
How to do it:
- Stand straight with your feet around hip-width apart and a dumbbell in each hand, bending your elbows so that the weights are pointing forward.
- Begin the movement by taking a big step to the side with your left leg, lowering your body as you bend your right knee until it’s at around 90 degrees, and making sure you’re keeping your left leg fully straight.
- Pause for a second while you squeeze your muscles in this position, then bring your feet back together and repeat with the opposite leg, alternating sides on each rep.
Grow bigger and stronger legs from the comfort of your home
The best thing about dumbbell exercises for quads is that you can do them anywhere, so if you can’t make it to the gym on a certain day or you’d rather stay home and work out there, you can try some of these exercises so you never miss a training day!
Want more lower-body exercise ideas to strengthen your quads?
Take a look at the One Fitness app!
Iulia creates new goal-focused workouts every week with the appropriate training splits and resting times to help you achieve your fitness goals in no time. Simply download the One Fitness app and try our 7-day free trial today!