6 set of 6 reps close
stance dumbbell squats (press with toes to work the quads) Rest: 60 - 90 seconds (do 90 seconds if you feel too winded at 60 seconds) Tempo: 4 second negative (which is the way down), 2 second hold at the bottom, 2 seconds up, then go back down.
Tri-set: Wide
Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets of 10 - 15 reps Lying Leg Curls 3 sets of 10 - 15 reps Wide
Stance Dumbbell Squats (press with heels to engage the glutes & hamstrings) 3 sets using the same weight as above performing as many repetitions as you can.
Not exact matches
Variations of these movements that change angle work the muscles differently and in some cases can more beneficial and joint - friendly —
dumbbell floor press, Neutral grip eccentric chin - up, Chest supported neutral grip
dumbbell row, steep incline
dumbbell press, B -
stance deadlift, Bulgarian split
squats.