10 Best Dumbbell Quad Exercises (Leg Mass & Strength)

Goblet squats are among the best dumbbell squat variations to effectively build your quad muscles, glutes, and hamstrings.

How to Perform a Goblet Squat

1. Pick a dumbbell of the appropriate weight to perform at least 10 reps without resting.
2. Assume a standing position, feet shoulder-width apart or a little wider, and slightly turn your toes outward. Place them in a goblet position at the level of your shoulders.
3. When doing goblet squats, ensure your knees always follow the projection of your toes to avoid caving in problems and potential injuries.
4. Start the exercise by slowly lowering your body towards the floor by bending the hips, knees, and ankles.
5. Hold that position for one second when your inner thighs reach the parallel position with the floor.
6. Reverse the motion to return to the starting position where your back is flat and torso upright.
7. Repeat for 12 reps, 4 sets, and rest for 3 minutes between the sets.

Related Article: Crush Grip Goblet Squat

2. Dumbbell Sumo Deadlift/Squat

Depending on your morphology, Dumbbell sumo squats or deadlifts are the best variations that will effectively target anterior and posterior chain lower body muscles.

How to Perform Dumbbell Sumo Deadlifts

1. Pick a dumbbell of appropriate weight to perform up to 10 consecutive reps without resting.
2. Assume a standing position wider than shoulder-width apart and let the dumbbell hang from your hands in between your legs.
3. Start the exercise by simultaneously lowering the dumbbell towards the floor by bending your torso and knees.
4. Hold that position for one second when your thighs become parallel to the ground.
5. Reverse the motion by extending your ankles, knees, and hips to return to the starting position.
6. Repeat for 10 reps, 4 sets, and rest for 3 minutes between each set.

As a trainer, I find that plié dumbbell squats, while similar to sumo squats, involve a slightly wider stance, engaging your adductors more during both the descending and ascending phases of the exercise.

How to Perform Plie’ Dumbbell Squats

1. Pick a dumbbell of appropriate weight so you can perform at least 10 consecutive reps without a pause.
2. Assume a wide stance with your feet. The stance should be wider than the sumo squat described earlier.
3. Let the dumbbell hang from your hands. Your elbows should be fully extended.
4. Start the exercise by descending in the deep squat position by bending your hips, knees, and ankles simultaneously.
5. When your thighs reach the parallel position to the ground, hold that position for one second.
6. Reverse the motion by performing the triple extension with your ankles, knees, and hips to return to the starting position.
7. Repeat for 10 reps, 3 sets, and rest for 2 minutes between the sets.

4. Dumbbell Forward Lunges

Dumbbell forward lunges are performed in the place, representing an easier variation of the walking dumbbell lunges.

How to Perform Dumbbell Forward Lunges

1. Pick two dumbbells of appropriate weight so you can perform 6 reps with each leg without resting.
2. Assume a shoulder-width apart stance and let the dumbbells hang from your hands near your body like in the anatomical position.
3. Start the exercise by lunging forward with your right leg until your left knee almost touches the ground.
4. Push through your right leg backward so you return to the starting position.
5. Repeat the same with your left leg.
6. Perform 6 reps, 4 sets, and rest for 2 minutes between the sets.

I find walking dumbbell lunges to be a challenging lower body exercise because the adductors must actively work as dynamic stabilizers to maintain balance throughout the movement.

How to Perform Walking Dumbbell Lunges

1. Pick two dumbbells of appropriate weight so you can perform 8 lunges with each leg without a pause.
2. Assume a shoulder-width apart stance and let the dumbbells hang on the sides of your body.
3. Start the exercise by lunging forward with your right leg until your left knee almost touches the floor.
4. Quickly alternate between the legs and push the left leg forward, repeating the above mentioned movement.
5. Perform 8 reps with each leg, 3 sets, and rest for as much as needed between the sets.

6. Dumbbell Split Squat (With Front Leg Raised)

Dumbbell split squats are effective for building stability and lower body unilateral strength.

How to Perform Dumbbell Split Squats

1. Pick two dumbbells of appropriate weight so you can perform 8 split squats with each leg without resting.
2. Assume a split stance and hold the dumbbells on the sides of your body with your elbows fully extended.
3. Start the exercise by lowering your body towards the floor until your back knees reach the ground level.
4. Reverse the motion to return to the starting position. When you finish 8 reps, switch the working leg.
5. Repeat for 8 reps, 4 sets, and rest for 90 seconds between the sets.

Bulgarian split squats are the harder split squat variation to effectively build your hamstrings, quads, and glutes.

How to Perform Dumbbell Bulgarian Split Squats

1. Pick two dumbbells of appropriate weight so you can perform 6 reps without pausing.
2. Place your back foot on an elevated surface, such as a flat bench or a plyo box.
3. Start the exercise by initiating the descending phase until your front leg’s thigh becomes parallel to the ground.
4. Reverse the motion by extending your front knee and hips to return to the starting position.
5. Repeat for 6 reps, 3 sets, and rest for 3 minutes between the sets.

8. Dumbbell Front Squats

In my experience as a personal trainer, I've observed that dumbbell front squats effectively target my clients' quads because their center of mass shifts forward, placing more stress on the knees.

How to Perform Dumbbell Front Squats

1. Pick two dumbbells of appropriate weight so you can perform at least 8 front squats without resting.
2. Place the dumbbells in a front squat position at the level of your shoulders.
3. Start the exercise by lowering your body while keeping your lumbar spine flat so you avoid injury.
4. Hold that position for one second when your thighs become parallel to the ground and reach the bottom squat position.
5. Reverse the motion to return to the starting position.
6. Repeat for 8 reps, 4 sets, and rest for 3 minutes between the sets.

Diddy dumbbell squats may be the most effective exercise for targeting the lower fibers of your knees, the ones close to the knee joint.

How to Perform Sissy Dumbbell Squats

1. Pick one dumbbell of appropriate weight so you can perform at least 6 consecutive reps.
2. Assume a sissy squat position with your knees forward and torso leaning backward.
3. Start the exercise by lowering into the squat position until your thighs parallel the ground.
4. Reverse the motion to return to the starting position.
5. Repeat for 6 reps, 4 sets, and rest for 2 minutes between the sets.

10. Dumbbell Side Lunges

Dumbbell side lunges are excellent for building strength in the frontal plane and challenging those adductors.

How to Perform Dumbbell Side Lunges

1. Pick two dumbbells of appropriate weight and assume a shoulder-width apart stance.
2. Start the exercise by lunging on the right side until your right thigh is parallel to the ground.
3. Return to the starting position and repeat with the left leg.
4. Complete 6 lunges on each side. Perform 3 sets and rest for 2 minutes in between.