45 minute intermediate quadricep workout with dumbbells

Here's everything you need to try our 45 minute intermediate 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • DB Quad Dominant Reverse Lunge
  • DB B-Stance Squat
  • DB Goblet Reverse Lunge
  • Circuit 2
  • DB Squat in Lunge
  • DB 45 Degree Lunge
  • DB Walking Lunge

Circuit 1

Complete this round 3 times.

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.

DB B-Stance Squat

Complete 8 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.

DB Goblet Reverse Lunge

Complete 12 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

  1. Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
  2. Step back into a lunge and gently touch the knee to the floor.
  3. Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
  4. 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.

Circuit 2

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.

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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