IRON Series 6: 30 Min Quad Workout, Dumbbell Leg Day
Caroline Girvan- Duration
- 36 min
- Level
- Intermediate
- Body Focus
- Legs
- Est. Calories
- ~255 kcal
Dumbbell leg day focused on the quads: lunges, heel-elevated squats and Bulgarian lunges in 30 minutes of timed sets.
Caroline Girvan builds this quad-focused leg day around closer stance lunges, heel-elevated squats with slow eccentrics, Bulgarian lunges and goblet squats, finishing with bodyweight heel-elevated squats. Each exercise runs 60 seconds with 30 seconds of rest. You need dumbbells, a chair and something to raise your heels; the video runs about 36 minutes.
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Equipment setup
Who Is It For?
Experienced lifters with dumbbells, a chair and something to elevate their heels who want a focused quad session at home.
Who Is It Not For?
Not ideal for beginners or if you have knee pain, since lunges, deep squats and Bulgarian lunges load the knees heavily.
Key Benefits
Builds quad and lower body strength with loaded lunges and squats and slow, controlled reps in a timed format.
Things to Keep in Mind
Lower into squats and lunges with care, pick weights you can control and choose a depth that feels safe for your knees.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Chair
Used in this session