60 minute intermediate quadricep workout with dumbbells and kettlebells at home

Here's everything you need to try our 60 minute intermediate 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Goblet B-Stance Squat
  • Circuit 2
  • KB Front Rack Reverse Lunge
  • Circuit 3
  • DB Goblet Squat In Lunge
  • Goblet Kickstand Pistol Squat
  • Circuit 4
  • DB Quad Dominant Reverse Lunge
  • Goblet Squat in Lunge

Circuit 1

Complete this round 3 times.

Goblet B-Stance Squat

Complete 6 repetitions

The Goblet B-Stance Squat is a very effective single leg squat variation. It requires a decent amount of technique and mobility to perform precision.

Benefits of Goblet B-Stance Squat

The main benefit is the strength gains in the muscles of the legs. Secondarily this exercise has benefits for the mobility of the hips if they are lacking in mobility.

How To Do Goblet B-Stance Squat

  1. Foot placement for the supporting foot is very important for this exercise. The supporting foot needs to be slightly wider than a traditional squat and slightly back from the flat foot.
  2. Put the supporting foot on your tip toe, and relax it as much as possible.
  3. Squat downwards by bending at the knees.
  4. Knee placement of the supporting leg can be very challenging, it needs to be outward as much as possible, and not towards the floor like a lunge.

Coaching Tips For Goblet B-Stance Squat

Follow these cues to perform Goblet 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 stays high throughout.

Circuit 2

Complete this round 3 times.

KB Front Rack Reverse Lunge

Complete 8 repetitions

Coaching Tips For KB Front Rack Reverse Lunge

Follow these cues to perform KB Front Rack Reverse Lunge correctly:

  • Let the bell of the kettlebell rest of forearm and bicep
  • Keep front knee fixed over the ankle
  • Keep the torso slightly forward but in a fixed position
  • Gently touch the knee to the floor and lift yourself with the front leg.

Circuit 3

Complete this round 3 times.

DB Goblet Squat In Lunge

Complete 10 repetitions

The dumbbell goblet squat in lunge is an excellent unilateral squatting variation, especially for beginners just learning the lunge position.

Benefits of DB Goblet Squat In Lunge

The main benefit of the dumbbell goblet squat in lunge is the strength gained in the uni-lateral movement pattern / the legs. It can also promote hip and knee stability.

How To Do DB Goblet Squat In Lunge

  1. Start in a stable top of lunge position with the feet hip width apart and the weight at the chest.
  2. Move the back knee towards the floor with control, gently touching the floor with the knee.
  3. Keep a fixed torso angle throughout.
  4. Use predominantly the front leg to come back to the starting position.

Coaching Tips For DB Goblet Squat In Lunge

Follow these cues to perform DB Goblet Squat In 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.

Goblet Kickstand Pistol Squat

Complete 8 repetitions

Coaching Tips For Goblet Kickstand Pistol Squat

Follow these cues to perform Goblet Kickstand Pistol Squat correctly:

  • Try and use the front leg as much as able
  • The back leg will act as support and lift some of the weight
  • The front knee can move forward here
  • Keep the torso angle as upright as possible.

Circuit 4

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.

Goblet Squat in Lunge

Complete 10 repetitions

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

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

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This workout was made by Sean Klein

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