20 Min TOTAL QUADS WORKOUT at Home with Dumbbells | Caroline Girvan

Time to put the quads to work! A 20 minute action packed workout to even save for future if wanting to simply grab those dumbbells and hit those thighs! Hamstrings and glutes are working alongside the core throughout even though this workout is aimed to the quadriceps.

Heel elevated squats are also a great variation for those who experience tight calves, mobility issues and can reduce stress on lower back. Plus the extra depth obtained recruits more muscle fibres all adding to more demand on the quads!

For this lower body workout you will need a pair of dumbbells, a chair of some closer stance Bulgarian lunges and a yoga block/thick book to target the quads that little bit more through more knee flexion on the squats.

The dumbbells I am using are 15kg each.

The timer will be on for 40 seconds of work with 20 seconds rest at the beginning of this workout but will change to 50/10 once we reach the more unilateral work!

40/20
HEEL ELEVATED SQUAT
1 1/2 REP CLOSE SQUAT
PAUSED SQUAT
HEEL ELEVATED SQUAT
CLOSE SQUAT SLOW ECCENTRIC
1/2 REP GOBLET SQUAT

50/10
BULGARIAN LUNGE (dumbbell same side)
SWITCH SIDE!
STAGGERED SQUAT (one side)
SWITCH SIDE!
BULGARIAN LUNGE (dumbbell opp side)
SWITCH SIDE!
1/2 REP STAGGERED SQUAT
SWITCH SIDE!
COSSACK SQUAT (one side)
SWITCH SIDE!
KNEELING TO SQUAT (one side)SWITCH SIDE!
1/2 REP ELEVATED SQUAT
1/2 POSITION HOLD (full squat to beep)

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.