Dumbbell Quad Exercises for Size and Vascularity

When it comes to quad training, Squats is the king. However, barbell squat is not the only exercise for big quads. In this post I am going to share some of the most powerful dumbbell quad exercises.

Table of Contents

Understanding the quads Muscles

The quads muscle is made up of 4 separate muscles.

Rectus Femoris – The Rectus Femoris Muscle originates at the Iliac crest and inserts at the Patellar Tendon.
Vastus Lateralis – The Vastus Lateralis muscle originates at the Femur and inserts at the Patellar Tendon. Vastus lateralis is the biggest muscle in the quad group. It lies on the outer side of the thigh.
Vastus Medialis – The Vastus Medialis Muscle originates at the Femur and inserts at the patellar Tendon. Vastus Medialis is also known as the TearDrop muscle.
Vastus Intermedius – The Vastus Intermedius muscle also originates at the Femur and inserts at the Patellar tendon.

All four muscles have the function of Knee Extension. However, the Rectus Femoris is also involved in Hip Flexion.

Best Dumbbell Quad Exercises

Goblet Squat
Dumbbell Lunges
Dumbbell Step-Ups
Dumbbell Bulgarian Split Squat
Dumbbell Squat Jumps
Dumbbell Leg Extensions
Dumbbell Front Squats
Dumbbell Box Squats
Dumbbell Sumo Squats
Dumbbell Walking Lunges
Dumbbell Reverse Lunges
Dumbbell Jump Squats
Dumbbell Lateral Lunges
Dumbbell Hack Squats

Dumbbell Quad Training Tips

Experiment with training frequency : If your quads muscles are not growing. Increase the frequency. You can start training quads once a week and increase the frequency upto 3 times a week
Experiment with Volume : Ideally you should do 2-3 exercises per workout with 3-4 sets per exercise. You can increase the volume by 4-5 exercise and 4-5 sets per exercise
Use Variety of Training Intensity : Keep one workout strength focused. Higher number of sets, low reps and heavy weights. Keep another workout Volume based, more exercises, more sets, more reps. Keep yet another workout based on Density. User supersets, decrease rest between sets.
Keep 2-3 compound movements as the base of your workouts. Keep rotating isolation exercises. This will help you train your quads in all possible angles.

How to build quad using dumbbell exercises

If you want to build quads using dumbbell exercises you can follow a tried and tested strategy.

Start with one basic movement which allows you to isolate the muscle. Go for higher reps and low to moderate weights. The reps should be slow and controlled. The idea is to build the mind muscle connection, get a nice pump and stretch in the muscles.
Move on to the next exercise. For this movement select a compound exercise or any exercise that allows you to go heavy. Dumbbell squats, dumbbell sumo squats are good options. The idea to go heavy. Lift heavy weights, moderate number of reps
Finally you want to isolate and finish the quads muscle. For this, pick another isolation exercise. This time you can use shocking principles like rest pause. You can also use pyramid training technique or reverse pyramid training technique to really squeeze the last few reps possible

This workout strategy will give you a killer workout every time.

Dumbbell quad exercises bodybuilding

For bodybuilding you want to have both size and symmetry in your quad muscle. You want the muscle to be thick and at the same time each muscle should be well developed.

Exercises for Vastus lateralis

To isolate the lateralis, focus on a narrow grip and rotate your legs slightly outwards.

Dumbbell squats with narrow grip
dumbbell lateral lunges
Closed stands dumbbell front squat

Exercises for Vastus Medialis

To isolate the medialis, use a narrow grip and a feet elevated position.

Bulgarian split squat
Dumbbell walking lunges

Exercises for Rectus Femoris

Dumbell Front Squats
Dumbbell Squat Jumps
Sissy squat
Dumbbell split squats

Exercises for Vastus Intermedius

Dumbbell Box Squat
Front foot elevated squats

Dumbbell quad exercises for beginners

As a beginner you should focus on exercises

Dumbbell goblet squats
Dumbbell lunges
Dumbbell step up

Dumbbell quad exercises for mass

Dumbbell squats
Goblet squats
Bulgarian split squats

Dumbbell quad workouts

Here are complete dumbbell quad workouts for you.

For each exercise keep a rest period of 60-90 secs.

Make sure you do the exercise in a slow, controlled manner.

For weights, just keep as much that allows you to do the rep. The reps should be challenging.

Dumbbell quad workouts Plan A

Exercise	Sets	Reps
Dumbbell Goblet Squat	4	8-12
Dumbbell Lunges	4	8-12/leg
Dumbbell Step-ups	4	8-12/leg

Dumbbell quad workouts Plan B

Exercise	Sets	Reps
Dumbbell Bulgarian Split Squat	4	8-12/leg
Dumbbell Walking Lunges	4	8-12/leg
Dumbbell Sumo Squat	4	8-12

Dumbbell quad workouts Plan C

Exercise	Sets	Reps
Dumbbell Front Squat	4	8-12
Dumbbell Reverse Lunge	4	8-12/leg
Dumbbell Lateral Lunges	4	8-12/leg

Summary

Dumbbell is an excellent tool for building quad muscles. It allows you a greater range of motion than machines and gives more flexibility to experiment with position and angles. This helps you target the individual quad muscles in a better way. Go ahead and use these dumbbell quad exercises for bigger and more muscular quads.