Beginner Dumbbell Quads Exercises to Get Lean

16 Beginner Dumbbell Quads Exercises to Get Lean with ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Top 10

• 1

  Dumbbell Lunge

  This is a representative lower body exercise, second only to the squat, that gives a strong, direct stimulus to the glutes and thigh muscles! It’s also excellent for developing coordination in the lower body muscles!

  BeginnerDumbbell
• 2

  Goblet Squat

  Locate the dumbbells in front of your chest and perform squats. You can more easily understand the basic forms of squats with this workout.

  BeginnerDumbbell
• 3

  Dumbbell Bulgarian Split Squat

  This workout requires you to elevate one foot while doing lunges. You can do it anywhere if there is a place you can put your foot up. As you focus on one leg, it's better for training your stability and balance.

  BeginnerDumbbellPower Rack
• 4

  Dumbbell Squat

  By using dumbells, this workout allows you to move more naturally than using barbells.

  BeginnerDumbbell
• 5

  Dumbbell Sumo Squat

  This workout targets front, back, left and right side of your thighs. All at once.

  BeginnerDumbbell
• 6

  Dumbbell Backward Lunge

  Do a lunge holding dumbbells.

  BeginnerDumbbell
• 7

  Dumbbell Split Squat

  Hold dumbbells and do squats.

  BeginnerDumbbell
• 8

  Dumbbell Step Box Backward Lunge

  It's a workout that allows you to focus on stretching muscles using a step box!

  BeginnerDumbbellStep Platforms
• 9

  Dumbbell Walking Lunge

  Do lunges while walking with dumbbells

  BeginnerDumbbell
• 10

  Dumbbell Wide Squat

  Hold a dumbbell and squat with your legs wide apart

  BeginnerDumbbell

Ranked 11–16

• 11

  Dumbbell Leg Extension

  This is a leg extension variation using dumbbells.

  AdvancedDumbbellFlat Bench
• 12

  Dumbbell Step Up

  Step up to the side onto a box, holding dumbbells to build strength in your glutes and the front of your thighs.

  BeginnerDumbbellFlat Bench
• 13

  Dumbbell Step Up

  Step up holding dumbbells

  BeginnerDumbbellFlat Bench
• 14

  Dumbbell Narrow Squat

  Keep your feet close together to target your quads more.

  AdvancedDumbbell
• 15

  Dumbbell Side Lunge

  This lunge variation works your quads, glutes, and inner thighs all at once.

  AdvancedDumbbell
• 16

  Jump Dumbbell Squat

  Build leg strength and jump power with this plyometric squat.

  AdvancedDumbbell