30 Minute Dumbbell Quad Workout This 30 minute dumbbell quad workout utilizes supersets to help create a lot of metabolic stress and muscular fatigue in very little time, and with very little weight. It also helps improve your core’s stability and balance including other parts of your body. For supersized quads that fill out a pair of jeans (or look damn good in a short swimsuit), you need targeted exercises that’ll give you muscle definition and, of course, strong legs. Dumbbell Lateral Raises 2 sets of 10-15 reps. 1 minute rest between sets. For these lunges, you'll complete 25 yards on the first 2 sets, 20 on the next 2 sets, and 15 on the final 2 sets. "When I'm doing the walking lunges, I don't focus as much on the reps," says Edwards. Dumbbell one-legged deadlifts are a unilateral exercise. The key to leg press calf raises is to choose a weight you can control, which may be different from your leg press. Make sure your elbows are high enough when performing this exercise. The differences are: You’ll be performing the same movements as you would with a barbell, but with dumbbells; You’ll be doing higher reps, which is awesome for growth in your quads ; Below are some notes about the workout before you get started: However, the addition of dumbbells and the lateral lunge variation works on different muscles apart from your quadriceps. Get back up to the starting position and repeat. 10 sets, 30, 27, 25, 20, 20, 15, 15, 12, 12, 10 reps, 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Not that you particularly need a bench or exercise ball for this, but one-legged squats can be easy to get into when you prop the opposite leg on one. Notes: This can be done with both arms simultaneously, or one arm at a time. Pause for a while and drive through your heel to get back to the beginning position. Unilateral exercises are the ones which work one side of your body at a time. Edwards prefers to lunge with a barbell on his back, but dumbbells work, too. Dumbbells provide a unique training stimulus simply because the load placement differs compared to performing the same exercises with a barbell. Keep your chest up and stop just before your knee hits the ground. Box Squat with Bands (Rated 9.0) Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. "This time, I use a heavier weight just to really get every muscle fiber left in the quads firing.". The dumbbell pullover is a compound exercise involving multiple muscles. Instead, use dumbbell pullovers as a foundational exercise for your back workouts, pull day, or total body routine. Copyright @2020. Take a big step with your right foot to the right and make sure that your arms are straight as you do so. Your quads will spring into action with almost every lower-body exercise you do. The squat is one of the best exercises you can do to build lower body strength. Still focus on a good quad contraction at the top and controlling the weight the whole way down. The most popular bodybuilding message boards! Stay upright, and drop straight down with each step. While it does incorporate the chest muscles to some extent, I don’t recommend using this exercise during chest workouts or on a push day. more exercises, Cutting Edge Pre-Workout Powder For Supporting Focus And Energy. Unlike barbells, which are unwieldy and force you into fixed planes of motion, dumbbells … So there you have it, a dumbbell leg workout for muscle gains that will target the legs all around, including the quads, hamstrings and glutes, with some functional work as well! Your quads play a significant role in ensuring that your leg performs the basic movements like running, walking, jumping, and climbing. Your traps will greatly benefit from a few loaded sets, and the advantage of dumbbells is that you can do these exercises at home, too. You'll find yourself doubling back a couple of times in this workout, doing leg extensions twice and using the leg press machine for both leg presses and calf raises. To build muscle in your calves, you need to be able to come all the way up on your toes, and control the weight all the way down, getting a good stretch at the bottom of every rep. "By now, your quads should be dead," says Edwards. With your feet in a shoulder-width position, slowly start lowering your hands and the dumbbells to the ground. You also need your physical therapists to go ahead to ensure that the above exercises help in your recovery. Nothing in these templates or the following exercise options is set in stone. Make sure your torso is upright and your core is engaged as you do so. It is performed with a wider than shoulder-width stance, which increases the demand on the glutes, hamstrings, and adductors while still benefiting the quads, core, and upper body. Bend over and slowly lower the dumbbells back to the ground. Remember, slower is always better here. For muscular endurance, perform 15 to 20 repetitions using a light weight. For strength sport athletes, bodybuilders, and recreational lifters the quads are an important muscle group for any success in sport and the gym. As with my 11 bodybuilding training principles, I encourage you to use these templates either as-is, or as a base upon which you can build your own training program. + Exercise 1: Single-Leg Standing Dumbbell Calf Raise "This is a truly humbling exercise that surprises many people when they try to do it," says Teo. Remember to pick exercises which you can do and improve your technique upon. Other muscles this exercise works include your abs, hamstrings, hip flexors, and glutes. 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