Most guys don’t think about specifically training the quads. Instead, they figure that this four-pronged powerhouse muscle that stabilizes the knees and flexes the hips will spring into action during pretty much any lower-body exercise. That’s true—but it’s all the more reason to appreciate and focus on the quads.
Quads also tend to get neglected in “pre-hab” routines. When people work to counteract the physical effects of modern cubicle culture—hunching over computers and smartphones all day—they tend to focus on their hips and hamstrings, not their quads.
But the quads help us maintain proper posture while sitting or standing. In fact, the quads come into play in just about every movement. And a well-developed set of quads is a thing of beauty, giving a body symmetry and curvature. It’s perhaps the one muscle group that looks equally impressive on men and women. That’s why you should make this quads workout a regular part of your fitness routine.
How it works: This 30-minute dumbbell workout to build your quads is designed as a circuit. We’ll hammer through four rounds of these seven moves. Rest only briefly between rounds to produce maximum results in minimal time.
Why it works: This full-body maneuver challenges the quads and takes the pressure off your back, making it more accessible than a traditional barbell squat. The counterbalance of weight in front of the body allows you to sit back more easily, encouraging proper squat 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, keeping your lower back tight, and return to starting position.
Prescription: 10 reps
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Per Bernal / M+F Magazine
Lateral Lunge with Dumbbells
Why it works: The quads are underrated drivers of lateral movement. This simple yet effective move gets your quads moving laterally, and helps improve hip flexibility.
How to do it: Stand holding dumbbells on your shoulders with elbows in front of you. Step to one side and squat back and down with the stepping leg, keeping the other leg straight. Return to the starting position by pushing up with the bent leg. Switch sides and repeat movement.
Prescription: 10 reps per side
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Split Squat
Why it works: This exercise challenges the quads by increasing balance and strength throughout your legs.
How to do it: Holding dumbbells at arm’s length at your sides, step out into a lunge. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg.
Prescription: 10 reps per side
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Per Bernal / M+F Magazine
Single-Arm Hang Snatch
Why it works: Your glutes primarily power this full-body exercise, but your quads help drive the movement.
How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower back to starting position.
Prescription: 10 reps per side
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Per Bernal / M+F Magazine
Dumbbell Bulgarian Split Squat
Why it works: A variation on the standard split squats, the Bulgarian split squat provides a deeper squat, further challenging the quads.
How to do it: Place your back foot on a box or bench and then lower your hips toward the floor by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg. Make sure to keep your torso upright, rather than leaning over.
Prescription: 10 reps per side
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Per Bernal / M+F Magazine
Dumbbell Step-up
Why it works: This simple move challenges the quads by flexing and extending the knees in a simple stepping motion.
How to do it: Stand holding dumbbells with one foot on a box or stair, and your torso leaning slightly forward. Stand tall, bringing your lower foot to the box or stair. Return to starting position and switch legs.
How to do it: Stand, holding dumbbells, with your feet shoulder-width apart. Drop into a squat and drive from the floor, jumping as high as possible. Land on the balls of your feet and drop right back into squat.
Prescription: 10 reps
Pete Williams is a NASM certified personal trainer and the author or co-author of a number of books on performance and training.
