Best quads exercises with dumbbells

Exercises where quads are a main mover and that need a pair of dumbbells, plus a bench at most. Best muscle growth rating first, with more weight on ratings several sources agree on. The full quads ranking covers every kind of equipment.

  1. 1Bulgarian split squat, start positionBulgarian split squatLungeDumbbellsTop tier for the target muscle. Hard in the stretched position. Also works glutes, hamstrings and adductors.
    Growth
    4.5 2 sources
  2. 2Goblet squat, start positionGoblet squatSquatDumbbellsSolid; a reasonable default. Also works glutes and adductors.
    Growth
    3.0 1 source
  3. 3Walking lunge, start positionWalking lungeLungeDumbbellsSolid; a reasonable default. Peak tension at a deep stretch. Also works glutes, hamstrings and adductors.
    Growth
    3.0 1 source
  4. 4Step-up, start positionStep-upLungeDumbbellsBelow average; better options exist for every goal. Also works glutes and hamstrings.
    Growth
    2.0 1 source
  5. 5Dumbbell squat to press, start positionDumbbell squat to pressSquatDumbbellsPoor stimulus; little growth even near failure. Also works front delts, triceps and glutes.
    Growth
    1.0 1 source

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