Training your quads is a vital part of strengthening and sculpting your legs. Whether you are a seasoned workout veteran or starting your first training plan, the exercises below will help you meet your fitness goals.
farmers walk
To perform the Farmers Walk exercise, start by selecting a pair of dumbbells. The weight should be challenging but manageable for you to carry for a certain distance.
1. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand with your palms facing towards your body. Ensure your grip is firm but not overly tight.
2. Brace your core and keep your chest up, shoulders back, and look straight ahead. This is your starting position.
3. Begin the exercise by walking forward, taking short, quick steps. Keep your arms extended and avoid swinging the dumbbells.
4. As you walk, maintain a steady pace and keep your body as stable as possible. Your quads should be engaged with each step you take.
5. Continue walking for a set distance or time. Once you've reached that, stop and carefully lower the dumbbells back to the ground.
6. Rest for a moment, then repeat the exercise for the desired number of sets.
Remember to keep your back straight throughout the exercise to avoid injury. The Farmers Walk is a great exercise for building strength in your quads, as well as improving your grip strength and overall endurance.
dumbbell supported squat
1. Start by selecting a pair of dumbbells that you're comfortable with. Stand up straight with your feet shoulder-width apart.
2. Hold a dumbbell in each hand, letting them hang at arm's length next to your sides. Your palms should be facing your body.
3. Brace your core and keep your chest up. This is your starting position.
4. Begin the exercise by pushing your hips back and bending your knees as if you're about to sit in a chair. Keep your head facing forward as your upper body bends forward a bit.
5. Lower your body as far as you can, or until your thighs are parallel to the floor. Ensure your knees do not go past your toes to avoid injury.
6. Pause for a moment at the bottom of the squat, then push your body back to the starting position.
7. Repeat the movement for the desired number of repetitions.
Remember to keep your back straight and your weight on your heels throughout the exercise. The dumbbells should remain at your sides and move in a straight line up and down.
dumbbell step-up split squat
To perform the dumbbell step-up split squat, start by selecting a pair of dumbbells that you're comfortable with. Stand upright, holding the dumbbells at your sides with your palms facing inwards.
Next, position yourself in front of a sturdy bench or step that's about knee height. Place your right foot firmly on the bench, ensuring your entire foot is on the surface. This is your starting position.
Push through your right foot to step up onto the bench, keeping the dumbbells at your sides. As you step up, lift your left knee up until your thigh is parallel to the floor.
Lower your left foot back to the floor, followed by your right foot, returning to the starting position. This completes one rep.
Now, transition into the split squat. Stand with your right foot forward and left foot back, about two feet apart. Hold the dumbbells at your sides.
Lower your body by bending your knees until your right thigh is parallel to the floor. Your left knee should be hovering just above the floor. Ensure your right knee is directly above your right ankle and your back is straight.
Push through your right foot to return to the standing position. This completes one rep of the split squat.
Repeat these movements, alternating between the step-up and split squat. After completing your desired number of reps, switch legs and repeat the sequence.
Remember to keep your core engaged and back straight throughout the exercise. Breathe in as you lower your body and breathe out as you return to the standing position. This exercise targets your quads but also works your glutes and hamstrings.
dumbbell step-up lunge
To perform the dumbbell step-up lunge, start by selecting a pair of dumbbells that you're comfortable with. Stand upright, feet shoulder-width apart, with a dumbbell in each hand. Your palms should be facing your torso.
Next, place a sturdy bench or step in front of you. The height should be such that your knee is at a 90-degree angle when your foot is on it.
Step up onto the bench with your right foot, pressing through your heel to lift your body upward. As you plant your foot, push your chest out and keep your back straight. This is the step-up part of the exercise.
Once your right foot is firmly planted on the bench, bring your left foot up to meet it. You should now be standing on the bench.
Now, step backward with your left foot, landing on the ball of your foot and dropping your hips until your right thigh is parallel with the floor. Your right knee should be directly above your right ankle, and your left knee should be hovering just off the floor. This is the lunge part of the exercise.
Push through your right heel to stand back up on the bench, bringing your left foot to meet your right.
Repeat this process with your left leg leading.
Perform the desired number of repetitions on each side. Remember to keep your core engaged and your back straight throughout the exercise. This exercise targets your quads, but also works your glutes and hamstrings.
dumbbell single leg split squat
To perform the dumbbell single leg split squat, follow these steps:
1. Start by standing upright with a dumbbell in each hand, arms fully extended, and palms facing your torso.
2. Position yourself a couple of feet in front of a bench or step, facing away from it.
3. Extend one foot back and place the top of your foot on the bench. This is your starting position.
4. Keeping your torso upright, lower your body by flexing the knee and hip of your front leg until the knee of your rear leg is almost in contact with the floor.
5. Pushing off from your front foot, return to the starting position by extending the hip and knee of the front leg.
6. Repeat the movement for the desired number of repetitions and then switch legs.
Remember to keep your front foot flat on the ground and your knee in line with your foot throughout the movement. The dumbbells should remain at your sides at all times, and your back should stay straight. This exercise primarily targets the quads, but also works the glutes and hamstrings.
dumbbell goblet squat
To perform the dumbbell goblet squat, start by standing upright with your feet shoulder-width apart. Hold a dumbbell vertically in front of your chest, with both hands cupping the dumbbell head. This is your starting position.
Engage your core and keep your chest lifted as you push your hips back and bend your knees to lower into a squat. Ensure your knees are in line with your toes and do not extend past them. Go as low as you can while maintaining a straight back.
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position. Keep the dumbbell at your chest throughout the entire movement.
Ensure your movements are controlled, do not rush the exercise. Repeat for the desired number of reps. This exercise primarily targets your quads, but also works your glutes, hamstrings, and core.
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