How it works Features 1RM calculator Exercises Programs Pricing

Dumbbell Quad Exercises

9 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Machine Smith Machine

Dumbbell Lunges

Vastus lateralisVastus medialisGluteus maximus

Split Squat with Dumbbells

Gluteus maximusVastus medialis

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Step Ups

Gluteus maximusVastus lateralis

Dumbbell Rear Lunge

Vastus lateralisVastus medialisGluteus maximus

Plie Dumbbell Squat

Vastus lateralisRectus femorisGluteus maximus

Dumbbell Seated Box Jump

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Squat To A Bench

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Burpee

Programs with these exercises

Dumbbell Upper/Lower Split, 4 Days

A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.

Intermediate · 4 times a week · Home 3-Day Gym Workout Plan for Women

Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.

Beginner · 3 times a week · Gym Dumbbell-Only Full Body Workout

A pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.

Beginner · 3 times a week · Home Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym