30 Minute Leg Workout: Build Muscle & Strength in Your Quads
Sydney Cummings Houdyshell- Duration
- 32 min
- Level
- Intermediate
- Body Focus
- Lower Body
- Est. Calories
- ~224 kcal
A 30-minute dumbbell leg day for the quads, built around a 2-3 second pause at the bottom of squats, lunges and step-ups.
Sydney Cummings Houdyshell slows things down to maximize quad strength, pausing for 2 to 3 seconds at the bottom of front squats, goblet squats, split squats, step-ups and reverse lunges. After a warm-up, you work 40 seconds on and 20 off with dumbbells, then cool down. The video runs about 32 minutes.
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Equipment setup
Who Is It For?
Intermediate lifters with dumbbells who want a controlled, quad-focused leg day with plenty of time under tension.
Who Is It Not For?
Not ideal without dumbbells or if you have sore knees, since squats, lunges and step-ups are held at the bottom.
Key Benefits
Builds quad strength and control through paused reps and slow lowering, in a clearly timed 40-on, 20-off format.
Things to Keep in Mind
Keep your knees tracking over your toes during the pauses, choose a load you can control and back off if your knees or hips complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session