30 minute advanced quadricep workout with a resistance band at home

Here's everything you need to try our 30 minute advanced quadricep workout with a resistance band 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
  • Pistol Squat
  • Skater Squats
  • Circuit 2
  • Archer Press Up
  • Frog Pump

Circuit 1

Complete this round 3 times.

Pistol Squat

Complete 6 repetitions

Coaching Tips For Pistol Squat

Follow these cues to perform Pistol Squat correctly:

  • Do not dive into the bottom position to gain momentum
  • If you cannot control the movement or do not have the range of motion, swap the exercise.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

Circuit 2

Complete this round 3 times.

Archer Press Up

Complete 6 repetitions

Coaching Tips For Archer Press Up

Follow these cues to perform Archer Press Up correctly:

  • Have one hand out to the side that acts as a guide
  • Keep the elbows very close to the body and create a lot of tension in the chest
  • Do not dive into the bottom position, maintain control throughout.

Frog Pump

Complete 25 repetitions

Coaching Tips For Frog Pump

Follow these cues to perform Frog Pump correctly:

  • Keep soles of the feet together, try different feet positioning to find where you can get maximal glute activation.

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This workout was made by Sean Klein

Sean Klein

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