45 minute advanced quadricep workout with dumbbells
Here's everything you need to try our 45 minute advanced quadricep workout with dumbbells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- DB B-Stance Squat
- Circuit 2
- Single Arm DB Rack Tall Kneeling to Standing
- DB 45 Degree Lunge
- Circuit 3
- DB Narrow Stance Squat
- DB Goblet Reverse Lunge
Circuit 1
Complete this round 3 times.
DB B-Stance Squat
Complete 10 repetitions
Coaching Tips For DB B-Stance Squat
Follow these cues to perform DB B-Stance Squat correctly:
- Keep torso angle as verticle as possible
- The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.
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.
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.
Circuit 3
Complete this round 3 times.
DB Narrow Stance Squat
Complete 14 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 Goblet Reverse Lunge
Complete 10 repetitions
The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.
Benefits of DB Goblet Reverse Lunge
The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.
How To Do DB Goblet Reverse Lunge
- Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
- Step back into a lunge and gently touch the knee to the floor.
- Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
- Step back to the starting position.
Coaching Tips For DB Goblet Reverse Lunge
Follow these cues to perform DB Goblet Reverse Lunge correctly:
- Keep front knee fixed over the ankle, torso slightly forward but stays fixed
- Create a wide stance to make balance easier
- Gently touch the knee to the floor and lift yourself with the front leg.
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This workout was made by Sean Klein
Sean Klein
