45 minute advanced quadricep workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • DB Squat in Lunge
  • Circuit 2
  • DB B-Stance Squat
  • KB Goblet Reverse Lunge
  • Circuit 3
  • DB Narrow Stance Squat
  • Single Arm KB Waiter Squat

Circuit 1

Complete this round 3 times.

DB Squat in Lunge

Complete 10 repetitions

Coaching Tips For DB Squat in Lunge

Follow these cues to perform DB Squat in Lunge correctly:

  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
  • Torso is slightly forward but stays in a fixed position.

Circuit 2

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.

KB Goblet Reverse Lunge

Complete 12 repetitions

The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities.

Benefits of KB Goblet Reverse Lunge

The main benefit is gaining strength and muscle mass in the legs and squat movement pattern.

How To Do KB Goblet Reverse Lunge

  1. Start with the kettlebell in a goblet position.
  2. Step backwards to the lunge position and move the knee slowly towards the floor.
  3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips.

Coaching Tips For KB Goblet Reverse Lunge

Follow these cues to perform KB Goblet Reverse Lunge correctly:

  • Find a stable goblet position before starting
  • Step backwards into a lunge
  • Keeping the front knee over the ankle
  • Gently touch the back knee to the floor and use the front leg to lift the weight.

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.

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.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.