30 minute intermediate quadricep workout with dumbbells and a resistance band at home

Here's everything you need to try our 30 minute intermediate quadricep workout with dumbbells and a resistance band 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
09/02/24
In This Workout
  • Circuit 1
  • DB Lateral Lunge
  • Circuit 2
  • DB Narrow Stance Squat
  • DB 45 Degree Lunge
  • DB Walking Lunge

Circuit 1

Complete this round 3 times.

DB Lateral Lunge

Complete 7 repetitions

Coaching Tips For DB Lateral Lunge

Follow these cues to perform DB Lateral Lunge correctly:

  • Keep the torso upright
  • Keep feet facing forward and the knee in line with the toes
  • Don't let the knee travel to the side.

Circuit 2

Complete this round 3 times.

DB Narrow Stance Squat

Complete 16 repetitions

Coaching Tips For DB Narrow Stance Squat

Follow these cues to perform DB Narrow Stance Squat correctly:

  • Emphasise use of your quadriceps
  • Feet are not touching but much closer than traditional squat
  • Do not force depth but use your full range of motion.

DB 45 Degree Lunge

Complete 8 repetitions

Coaching Tips For DB 45 Degree Lunge

Follow these cues to perform DB 45 Degree Lunge correctly:

  • Similar to a reverse lunge but with a diagonal step backward
  • Keep the torso angle as straight as possible
  • Use your full range of motion but do not stretch
  • Touch the knee to the floor if your range of motion allows.

DB Walking Lunge

Complete 8 repetitions

Coaching Tips For DB Walking Lunge

Follow these cues to perform DB Walking Lunge correctly:

  • Find natural front rack with the DB
  • Keep the front knee over the ankle and gently touch the back knee to the floor
  • Use the front leg to lift from the floor.

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This workout was made by Sean Klein

Sean Klein

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