10-Minute Quad Workout (At Home)

Hi, I'm Lindsey Baumgren of Nourishment Love and this is your 10 minute quad burnout. If you love quick and effective home workouts, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community. Alright, you guys. We get asked all the time for hitting a specific muscle group and today we are targeting the quads, the front of the thigh right here and the muscle I have particularly been working on since having knee surgery. I'm trying to rebuild this quad strength. So we are coming at you with the five best quad exercises you can do at home with with dumbbells. And I have the awesome. Rachel. Hi. She's going to be showing some options and modifications along the way. You can take this at your pace. All you're going to need are some dumbbells if you want to add weight. And we have a box. You could do a smaller box. You could use the bottom stair of a staircase. All right, and we are going to get after the quads, the front of the thighs in five exercises, doing each move for 40 seconds of work followed by 20 seconds of rest times two sets. You ready to knock it out, Rachel? Quick and dirty. You can add it onto a leg day or make it its own. 10 minute workout. You ready? Let's go. All right, we're going to show you move one. It's going to be heels up. So I'm going set of dumbbells right here behind me and I'm just going to put them together and I'm going to use these to elevate my heels. And then I'm going to add one goblet squat style. So I'm going to put my heels on my dumbbells like this so my heels are elevated. Now you could use a thick book or anything you want. And I'm going to go goblet squat, goblet squat with my heels up. So adding the heels up is going to put more load into the quads and make them work more. So it's 40 seconds of work right here. You ready? Let's go. Let's do it. We go in three, two. Let's go. Heels up, squats. Nice. You're trying to hit the top of the thighs or the quads. A great move for you to try or if you're trying to get deeper in your squats and work on your range of motion, heel up squats are a great option for that as well. You're going to put more of that work, like I said, into the quad top of the thigh, which is what we are hitting right here. Nice work. Down, up, heel up, squats. Awesome job. I've been definitely adding these to my routine as I try and rebuild my quad strength post knee surgery. You got it. Nice work, nice work. Ten seconds here, team. Let's go. Down, up, down. Final five, four, three, two, one. Nice work. And take these weights out of the way. And we're going to go into a front lunge. I'm just going to hold one weight again right here at my chest. Take you to the back of my space. Alternating front lunge. Drive off that front leg. Okay. Front lunges. So just a nice step out into a front lunge. Drive off. 40 seconds. We go in three, two. Let's go. Step out right. Oh, it doesn't matter which leg you step out with. Doesn't matter. Doesn't matter. Right lunge and drive. So I'm just driving off that front heel. Nice. Back up to standing tall. Making sure I stay shoulders stacked over hips here. The more I hinge forward, the more glute I'm going to get. The more stacked, more tall I stay, the more quad focus I'm going to get. Front lunge hits the quad a little bit more than the reverse lunge, but some people can say it's harder on the knees. So you could always go reverse lunge if that feels better for you. Nice work, team. Right here. 5, 4, 3, 2, 1. Nice work. Now we're going to go Bulgarian style. So Bulgarian Rachel's going to show you from a nice reverse lunge split lunge from the ground. I'm going to show you. Doesn't matter which leg you do. Going to put one foot on a box, a bench, and we're going to do a single leg lunge, rear foot elevated, Bulgarian, whatever you want to call them. We go in three, two. Let's go. Trying to watch the camera and do this at the same time. Now, you could double up your weights here. You hold one weight at your chest. Down, up again. The more I hinge forward here, the more gluten hamstring I'm going to get. The more upright I stay, the more quad I'm going to get in this movement. So we are going for quads. I'm trying to stay stacked nice and tall right here. Okay? You only do each exercise or each leg once on this one. Nice work. Down, drive. Nice work, team. 10 more seconds here. 10 more seconds here. Bulgarians always get me. Yes. 5, 4, 3, 2, 1. Nice work, team. You're gonna go right from that into a step up. I'm gonna go body weight. You could always add a weight. Okay, I'm gonna go higher step. The bigger the step, the more challenging it is. Rachel's gonna show you a step up. So that same leg you just did Bulgarians on, same leg. You're putting your foot on the step, Repeating the step up on just this leg. We go in three, two. Let's go. I'm gonna drive up. Full hip extension at the top tap. And not tried to use this back toe to launch me up, but really driving through this front heel to stand me tall. Full hip extension at the top like we mentioned. Nice. So the bigger the step up, that bigger stretch, more work is needed to stand me up, the lower the step slightly easier. You can always use the bottom stair of a staircase. Really good option driving through that heel. 10 seconds here. Drive. Starting to feel that leg work for me. Yeah. Final five, four, three, two, and one. Nice work. You got one more move, and it's a single leg squat to box. Okay, Rachel's gonna Show you an 80, 20 squat from the ground. Same leg that was working in those Bulgarians. And those step ups is gonna work for me here in a single leg squat to box. So I'm just gonna sit back to the box. Stand tall. Now. The smaller box would be harder. We go three, two. Let's go. I'm gonna stay right here. Done. Again. You can add weight to this. You could add a weight right here. You can push it out. Nice work. Squat to box. Stand tall. If you want to make the quads really work, keep this other leg in a constant flex. Turn this quad on. Okay. Leg extension down drive. Nice work. Control it down. Control it up. This move took me so long to master after my knee surgery. Still working on it. I'm doing my good knee now. Let's do what it looks like on my bad knee on the next round. You got it for 5, 4, 3, 2, 1. More. Nice work, team. It is. All right, those are your moves. We're gonna repeat them. Okay? Back to heel up squats. Heel up squats. And then we're just gonna switch sides on the moves that were single sided. Yeah. Heels are gonna go elevated. Add that one weight if you want it. 40 seconds on. Yeah. All right, let's go goblet style in three, two. Let's go. Down and drive. Nice work. Quick and dirty. 10 minute quad burnout. Really targeting the top of those thighs. Nice work. Great for people who are recovering from knee injuries. Your quad, especially your vmo, that teardrop teardrop, muscle right here is one of the first protectors of the knee, the kneecap. Absorbing that shock. Right. We want to make sure we have strong quads, protect our knees. Awesome work. Come on, stay with it. 10 seconds here, guys. 10 seconds. You got it. Hang in it. Nice work. Last 5, 4, 3, 2, and 1. Nice work. Awesome job. These weights can go off to the side. Back to your front lunge. Front lunges. Front lunges. Yeah. Again, if front lunges don't feel good for you, go for a rear lunge. Okay. Whatever feels good for you. Gonna step out right foot first. Drive off that front heel, drive yourself back up to standing in 3, 2. Let's go. Front lunge. Drive. Nice work. Nice strong legs. Really drive up, explode. Look at us. We're like in a marching band. We're in cadence. We're pretty good at being in sync. I feel like. Right. We spend a lot of time together. We spend a lot of time filming workouts. I truly wonder how many workouts we filmed. Rachel, we gotta go count them. We really should. I have no idea. If you're looking for more at home workouts, make sure you check out our channel hit subscribe. Right. We'd love to see you over there. Leg days, arm days, full body, solid strength training at home. Hiit workouts. Come on. Final five. Four, three, two, and one. Nice work. Step ups or. Yeah, step up. No, Bulgarian. Bulgarian. Other legs. Other legs. I work this leg last time. I gotta work this leg this time. All right. Shoelaces down. If you're with me on that box behind you, Rachel's got a nice lunge, Right? Pick your poison. We go in three, two. Let's go down and up again. The more forward hinge I get, the more glute hammy I get. We're focusing on quads. Try and keep yourself upright. Right rear foot elevated. Definitely a challenging move, right? I always drop weight in this one. Something I'm still working on again post knee surgery is this single leg movement is super challenging. Drive through that heel. Crazy how little changes, little shifts, like change the way the move feels, you know? Right. What muscle, it kind of activates more. 10 seconds. Nice work. Drive through the heel, stay upright. Come on, you're in it. You got it. Last five, four, three, two. Give me one more. Because you can. Nice work. I always feel those step ups, step ups. We're gonna stay on that same leg, right? Step up. Same leg again. Okay. I'm gonna drive through this heel. That's on the box, not through this toe. That's on the ground. Drive through this heel. Full hip extension at the top. Yes. We go in three, two. Let's go. Drive up slow. Control, tap down, drive. Nice. Again, not necessarily about explosivity or how many reps can you get in in this 40 seconds. Sometimes slowing down the movement and really focusing on the muscle you're working here. We're trying to target that quad. Driving through. Power up, full extension at the top. Really trying to take the work out of this back toe and put it into this front heel. Come on. You got it. What would it look like If I said 10 more seconds here? Yes, you can. Keep moving, keep moving. Final five, four, three, two and one. Nice work. You're off your box. Single leg, squat to box. Single leg, squat to box for the finish. Yes. Alright. Same leg is gonna squat to box again. You want to get that extra quad work. Give me a nice leg extension here. Rachel's got an 80, 20 squat for you. Still targeting majority of the work in that single leg. We go in three, two. Let's go again. These three single leg exercises stack up, right? Can always add weight to make this more challenging. Guess that I'm still coming back here from knee surgery, so this is plenty challenging for me. Single leg exercises. Nice. Take it down. Drive through that heel. Just tapping the butt to the box. Drive through the heel. These isolation style workouts, man, they'll get you right. Sometimes it's nice to slow it down and truly focus on a specific muscle group. Really get after it. Come on. Final five. Four, three, two. Let's do one more because we can down up. There we go. Quad workout, 10 minute burnout. I hope you like that one. If so, we'd love to see you back here for more workouts. Have a great day. Thanks so much for joining me for that quad burnout. If you loved it, hit subscribe to our YouTube channel. Or even better, hit the join button and become part of our YouTube community. If you enjoyed that workout, you might also like this one loaded up for you right here. Or you can find all of our quick 10 minute home workouts in this playlist right here. Have a great day.