Training the legs is crucial for overall strength. It also makes you burn the most calories. Most men don’t give as much importance to their lower bodies. So, they have a strength imbalance. Chicken legs is a word usually associated with males with a muscular and broad upper body and a thinner lower body.
Not only for men training the legs is equally important for women, too. One of the major leg muscles is the quadriceps. These muscles are responsible for the movement of the knee and the hip joints. Properly training them allows you to perform athletic movements, such as running and jumping, more effectively.
Keep reading to find out the best dumbbell quad exercises.
Why Train Quads?
Training the quadriceps does not only increase your leg strength. It improves the overall functionality of your body. Here are all the reasons you should be training your quadriceps.
Increase Your Leg Strength and Athletic Performance
Training quads will dramatically increase your leg’s strength. This will positively influence your overall functionality. You will find it easier to perform tasks like climbing the stairs, walking around with huge loads, etc. At the same time, you will also be able to perform sports like running and cycling, which demand lower body strength more effectively.
Better Overall Fitness and Health
As we grow older, our body’s balance deteriorates. Training quads increases the stability of your lower body. You can walk long distances, stand up from a chair, and perform other movements requiring balance more effortlessly.
At the same time, training quads increases the strength of your knee joint. Thus, they become less likely to injure or experience pain. Good knee strength also helps you perform other types of sports and exercises more comfortably.
Helps Build More Muscle
In men, the production of the hormone testosterone is linked to the growth of muscle mass. Studies have found that the greatest changes in testosterone happen when you lift heavy weights. The quadriceps is a large muscle group. Training them demands you to use heavy weights, which in turn stimulates the production of testosterone. Thus, it helps you build more muscle.
Improves Your Big Lifts
You might think that your lower body remains idle when you are training your upper body. But that is not the case. Even while performing basic upper body exercises, such as bench presses, it is your lower body that gives you the strength to press more. So, when you work out and increase the strength of your quads, you can also perform other big lifts, such as deadlifts, bench presses, and rows, much more effectively.
Read Also: 9 Best Hack Squat Alternatives
Best Dumbbell Quad Exercises
Ready to train your quadriceps? Here are the best Top 7 dumbbell quad exercises to try.
1. Goblet Squat
Goblet squats enhance your hip mobility and strengthen your upper back and core. Here’s how to perform this exercise.
- Set your feet a bit wider than hip-width.
- Hold the dumbbell by one of its heads in front of your chest.
- Keep your elbows tucked in and the spine neutral.
- Squat down as much as you can. Keep your torso upright.
- Pause for a second in the squat position. Then stand back up, driving from your feet.
2. Sumo Deadlift
Sumo deadlift is a variation of the regular deadlift. The latter is focused on the hamstrings, while the sumo deadlift works the quad muscles. Here’s how to do it.
- Hold two dumbbells in front of your body.
- Spread your legs wide, about 2.0 inches apart from your usual deadlift position. The feet should be turned outward.
- Push your hips down and out, letting them sink. Keep your knees in line with each other so your thighs are parallel to your toes.
- Keep going down till you come close parallel. Pause at the bottom and then come up.
3. Split Squat
Split squat increases single-leg strength. It also prevents muscle imbalance between your left and right sides. Here’s how to correctly perform it.
- Stand in a split-leg position.
- Brace your core and bend your knees.
- Pause at the bottom and then stand back up.
- Perform the same movement for 10 repetitions on each leg.
- Once you are comfortable with the standard split squat, try the Bulgarian split squat. Put the back leg up on a sturdy surface like a table and perform the movement.
4. Plie Squat
The plie squat is a variation of the sumo squat that works different quad muscles. Here is how to perform it.
- Stand in the same position as the sumo deadlift.
- Grab the dumbbell by its head and go down into a plie squat. Both of your knees should go out at either end.
- Pause at the bottom and stand back up again.
- Keep your torso upright during the entire time.
5. Dumbbell Forward Lunges
Dumbbell forward lunges are similar to split squats. However, they are not static. This adds to the intensity. To perform dumbbell lunges, follow these steps.
- Grab two dumbbells or a single one close to your chest.
- Position your feet hip-width apart.
- Put one foot forward and bend both knees.
- Now, press from the bottom leg to go back to the starting position.
6. Dumbbell Front Squat
The Dumbbell front squat is the classic quad-building exercise recommended to every beginner. The front squat is a variation of the traditional squat that isolates the quad muscles. Here is how to do it.
- Hold a set of dumbbells to your side and stand in a neutral stance.
- Lift the dumbbells to a racked position.
- Lift your elbows high up in front of you. Bend your hands back towards your shoulder.
- Go down into the squat position, pause at the bottom, and rise up.
7. Step Ups
Step-ups increase quad strength while also improving joint stability. You can use a lower or higher platform, depending on your fitness level. Here’s how to perform step-ups.
- Put the platform in front of you. Press through the foot to find a starting position where you feel balanced.
- Drive off the elevated leg to the standing position.
- Lower back to the start position. Repeat the movement.
Also Read: How Much Does a Smith Machine Bar Weigh?
Final Words
Training quads should be an important part of your gym or home exercise routine. They build your leg strength while also helping with overall posture and balance. Try these dumbbell quad exercises in your next workout. You are sure to feel the burn afterward!
