30 minute advanced quadricep workout with sliders at home

Here's everything you need to try our 30 minute advanced quadricep workout with sliders 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Sliding Reverse Lunge
  • Slider Pistol Squat
  • Pistol Squat
  • Circuit 2
  • Skater Squats
  • Push Up Slider Reach

Circuit 1

Complete this round 3 times.

Sliding Reverse Lunge

Complete 10 repetitions

Buy Sliders
Secondary
Lower Body
Squat

Coaching Tips For Sliding Reverse Lunge

Follow these cues to perform Sliding Reverse Lunge correctly:

  • Slowly slide one leg back bringing the back knee to the floor
  • Keep the front knee fixed over the ankle
  • Keep torso angle slightly forward but in a fixed position throughout.

Slider Pistol Squat

Complete 6 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For Slider Pistol Squat

Follow these cues to perform Slider Pistol Squat correctly:

  • Keep tension in the knee throughout
  • Do not dive into the bottom position
  • Maintain control throughout the entire movement.

Pistol Squat

Complete 6 repetitions

Secondary
Lower Body
Squat

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.

Circuit 2

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Primary
Lower Body
Squat

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.

Push Up Slider Reach

Complete 6 repetitions

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Secondary
Upper Body
Horizontal Press

Coaching Tips For Push Up Slider Reach

Follow these cues to perform Push Up Slider Reach correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor.

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This workout was made by Sean Klein

Sean Klein

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