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Dumbbell Leg Workout: Quads

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

81K views on YouTube · TIFF x DAN · May 2025

Three quad-focused circuits of squats, lunges and split squats, with a short warm up.

  • 27 min
  • Dumbbells, Bench
  • Intermediate
  • 15 moves

The workout

Warm up · 30s each, no rest

  1. Squats
  2. Lateral Squats
  3. Walking Lunges
  4. Quad Stretch

Legs · 30s work · 30s rest

2 rounds

  1. Front Squat
  2. Cyclist Squat
  3. Forward Lunges
  4. Dumbbell Wall Sit

2 rounds

  1. Goblet Squat
  2. Bulgarian Split Squat · right, then left
  3. Tempo Squat · 3-0-3-0 tempo

2 rounds

  1. Alternating Staggered Squat
  2. Sissy Squat
  3. Heels Elevated Pulse Squats
  4. Paused Squat

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