30 minute advanced quadricep workout with a barbell at home

Here's everything you need to try our 30 minute advanced quadricep workout with a barbell at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Barbell Squat in Lunge
  • Barbell 45 Degree Lunge
  • Circuit 2
  • Barbell Reverse Lunge
  • B-Stance Squat

Circuit 1

Complete this round 3 times.

Barbell Squat in Lunge

Complete 6 repetitions

Coaching Tips For Barbell Squat in Lunge

Follow these cues to perform Barbell Squat in Lunge correctly:

  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
  • Torso is slightly forward but stays in a fixed position.

Barbell 45 Degree Lunge

Complete 6 repetitions

Coaching Tips For Barbell 45 Degree Lunge

Follow these cues to perform Barbell 45 Degree Lunge correctly:

  • Step back at a 45-degree angle (diagonally) touching the knee to the floor
  • Be aware this can challenge range of motion, so keep the movement slow and do not force depth.

Circuit 2

Complete this round 3 times.

Barbell Reverse Lunge

Complete 8 repetitions

The barbell reverse lunge is a very good unilateral squat variation that can be used for multiple training outcomes.

Benefits of Barbell Reverse Lunge

The main benefit of the barbell reverse lunge is building strength through the unilateral squat movement pattern.

How To Do Barbell Reverse Lunge

  1. Start with the barbell positioned securely on the upper back and gripped tightly by the hands.
  2. Step back into the lunge position.
  3. Slowly control the knee to the floor.
  4. Come back to the starting position by using the muscles in the front leg to lift the weight.

Coaching Tips For Barbell Reverse Lunge

Follow these cues to perform Barbell Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

B-Stance Squat

Complete 6 repetitions

The B-Stance Squat is one of the best unilateral variations in the squat movement pattern. Typically for advanced individuals who have a good grasp of much less complex unilateral squat variations.

Benefits of B-Stance Squat

The main benefit of the b-stance squat is building strength and gaining muscle in the squat movement pattern. While secondarily improving hip and knee stability as a great deal of stability is required to perform this movement correctly. If done for a long period of time it can be done with heavy loads and is one of the best ways to heavily load the unilateral squat position.

How To Do B-Stance Squat

  1. Start with the barbell on your back and your hands evenly gripping the barbell.
  2. Foot position is essential to get this movement correct, take a long look at the video and assess the foot positioning its diagonally positioned to the other foot.
  3. The knee faces outwards and as much weight as possible is put into the foot plated on the floor.
  4. Move slowly with control through the squat movement , keeping the torso as upright as possible.
  5. Each repetition ensure as much weight as possible is being put through the foot planted on the floor.

Coaching Tips For B-Stance Squat

Follow these cues to perform B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

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This workout was made by Sean Klein

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