30 minute advanced quadricep workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute advanced quadricep workout with dumbbells and kettlebells at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Single Arm KB Waiter Squat
  • DB Quad Dominant Reverse Lunge
  • Circuit 2
  • Single Arm DB Rack Tall Kneeling to Standing
  • Offset KB Squat in Lunge

Circuit 1

Complete this round 3 times.

Single Arm KB Waiter Squat

Complete 12 repetitions

Coaching Tips For Single Arm KB Waiter Squat

Follow these cues to perform Single Arm KB Waiter Squat correctly:

  • Keep shoulders as square as possible
  • Keep torso angle verticle.

DB Quad Dominant Reverse Lunge

Complete 8 repetitions

The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads.

Benefits of DB Quad Dominant Reverse Lunge

The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains.

How To Do DB Quad Dominant Reverse Lunge

  1. Start in an upright position with the dumbbells in hand.
  2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad.
  3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor.
  4. Return to the starting position with as much control as possible.

Coaching Tips For DB Quad Dominant Reverse Lunge

Follow these cues to perform DB Quad Dominant Reverse Lunge correctly:

  • Shift the knee forward as you lunge into the front leg
  • Only touch the back foot to the floor at the very end of the decent
  • Your torso angle will be slightly different to a traditional lunge in that your chest will be closer to the floor.

Circuit 2

Complete this round 3 times.

Single Arm DB Rack Tall Kneeling to Standing

Complete 8 repetitions

Coaching Tips For Single Arm DB Rack Tall Kneeling to Standing

Follow these cues to perform Single Arm DB Rack Tall Kneeling to Standing correctly:

  • Find a stable DB front rack position
  • Move slowly with control
  • Gently plant the knee on the downward portion of the movement.

Offset KB Squat in Lunge

Complete 11 repetitions

Coaching Tips For Offset KB Squat in Lunge

Follow these cues to perform Offset KB Squat in Lunge correctly:

  • Do not let the single kettlebell cause any rotation in the upperbody
  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor.

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This workout was made by Sean Klein

Sean Klein

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