Quadriceps

The quadriceps are a group of four muscles located on the front of the thigh and are primarily responsible for extending the knee and stabilizing the lower body. Consisting of the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius, they work together to power movements such as walking, running, jumping, and squatting. The exercises below target one or more of these muscles using only dumbbells.

Exercise Menu

Dumbbell Goblet Squat

Primary muscle(s) targeted: Quadriceps & Gluteus Maximus

Secondary muscle(s) targeted: Abdominal Muscles, Hamstrings, & Adductors

Compound/Isolation: Compound

Set-up:

Stand with feet hip-width apart
Cup one dumbbell vertically
Point knees in the same direction as the toes

Execution:

Engage core
Inhale and squat hips to lower
Exhale and drive upward, squeezing glutes

The primary muscles worked during the dumbbell goblet squat include the quadriceps and gluteus maximus. The quadriceps are located on the front of the thigh and help extend the knees as you rise from the squat position.

Full Detailed Breakdown

In addition to the quadriceps and glutes, the goblet squat also activates the core muscles, hamstrings, and adductors. The core works throughout the movement to help stabilize the torso, maintain proper posture, and support the weight being held in front of the body.

A dumbbell goblet squat is a compound exercise, as it works multiple muscle groups at the same time, including the quadriceps, glutes, and core, while involving movement at the hips and knees during the squat.

To set up for the dumbbell goblet squat, stand with your feet hip-width apart. Hold a dumbbell vertically with both hands grasping the top of the weight. Keep the dumbbell close to your chest. Stand with your feet flat on the floor and point your knees in the same direction as your toes.

Breathe in and squat your hips back to lower yourself down smoothly, letting your elbows slide between your knees. Continue to descend until the thighs are parallel with the floor or further if possible. Pause, then drive hard through your feet as you stand back up to the starting position. Straighten your legs completely and squeeze your gluteus muscles to finish the movement with a straight posture [3] [4].

Dumbbell Bulgarian Split Squat

Primary muscle(s) targeted: Gluteus Maximus, Hamstrings, & Quadriceps

Secondary muscle(s) targeted: Erector Spinae & Abdominal Muscles

Compound/Isolation: Compound

Set-up:

Grab appropriate dumbbells
Stand next to bench/elevated surface

just below knee height

Place the top of one foot on the bench

Execution:

Engage core and shift shoulders
Slowly lower front leg, then push up toward initial position
Repeat on opposite side

The primary muscles targeted by the Bulgarian split squat are the hamstrings, quadriceps, including the rectus femoris, and the gluteus maximus. Target activation can be altered depending on foot position [1] [2].

Full Detailed Breakdown

Secondary muscles that facilitate this movement include the erector spinae and abdominal muscles.

The Bulgarian split squat is a unilateral, compound movement that engages both the knee and hip simultaneously and forces multiple muscle groups to work together at once.

To set up, find a bench or elevated surface that is just below your knee height. Grab the appropriate dumbbells and stand around 2 feet in front of the bench, although exact length varies greatly with each individual. Lift one leg behind you, placing the top of the foot on the bench. Maintain a shoulder-width distance between the feet. To focus on the gluteus maximus, you may want to move the front foot farther and lean your trunk forward.

To begin the movement, engage the core and move the shoulders back and downward. Then, slowly lower down on the front leg by bending your knee. Generally, you want to maximize time on the descent to maximize hypertrophy. When your thigh is parallel with the ground, pause. Then, push up through the front foot, using the quadriceps and hamstrings to return to the initial position. Once the desired number of repetitions are complete, switch legs and repeat the process [2].

Dumbbell Step-Up

Primary muscle(s) targeted: Quadriceps

Secondary muscle(s) targeted: Gluteus Maximus, Hamstrings, & Gastrocnemius

Compound/Isolation: Compound

Set-up:

Stand facing a bench or elevated surface
Grab appropriate dumbbells
Hold weights at shoulder height

Execution:

Exhale and step onto the bench/surface
Pause, then inhale
Lower the body smoothly and slowly

The primary muscles worked during a dumbbell step-up are the quadriceps, which are located on the front of the thigh. Step-ups are especially effective for building quadriceps strength, and using a lower step places even greater emphasis on these muscles.

Full Detailed Breakdown

In addition to the quadriceps, the dumbbell step-up also works the posterior chain, including the gluteus maximus and hamstring muscle group. These muscles assist with lifting the body onto the step and help control the movement as you return to the ground.

A dumbbell step-up is a compound exercise because it works multiple muscle groups at the same time, including the quadriceps, gluteus maximus, and hamstrings, while involving movement at the hip and knee joints.

To set up for the dumbbell step-up, stand facing a step, plyometric box, or weightlifting bench while holding a dumbbell in each hand at shoulder height. Position yourself directly in front of the step with your feet on the ground and prepare to step onto the platform by leading with one leg.

Breathe out as you press hard through the heel of your top foot to lift your body onto the step. Straighten your active leg completely to stand tall at the top, letting your trailing foot rest lightly on the surface next to it. Hold your balance at the top for a brief moment, then breathe in as you prepare to step down. Lower your trailing foot back to the floor slowly and smoothly under control, keeping your weight shifted onto the active leg until you touch down [5].

References

[1] Aygun-Polat, E., Guzel, N. A., Guruhan, S., Polat, Y., & Karatas, N. (2025). Targeted muscle activation in bulgarian split squat variations: Effects of trunk position and suspension-based execution. BMC Sports Science Medicine and Rehabilitation, 17(1), 251. https://doi.org/10.1186/s13102-025-01306-z

[2] Davis, N. (2025, April 23). How to do a bulgarian split squat the right way. Healthline. https://www.healthline.com/health/fitness-exercise/bulgarian-split-squat#two-types

[3] Davis, N. (2022, June 28). How to do a goblet squat the right way. Healthline. https://www.healthline.com/health/fitness-exercise/dumbbell-goblet-squat

[4] Goblet squat. (n.d.). Nasm.org. https://www.nasm.org/resource-center/exercise-library/goblet-squat?srsltid=AfmBOorw9A6I8bGSq4lYajz97oXQnF3_OJAAlGwINv1N2QtqaMCP-9Hn

[5] Quinn, E. (2024, June 2). Weighted step-ups: Proper form, variations, and common mistakes. Verywell Fit. https://www.verywellfit.com/weighted-step-up-exercise-3120001