30 minute beginner quadricep workout with a pull up bar

Here's everything you need to try our 30 minute beginner quadricep workout with a pull up bar. 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
  • Chin Over Bar Hold
  • Eccentric Pull up
  • Crab Extensions
  • Circuit 2
  • Seated Flutters
  • Mountain Climbers

Circuit 1

Complete this round 3 times.

Chin Over Bar Hold

Complete 15 seconds

Coaching Tips For Chin Over Bar Hold

Follow these cues to perform Chin Over Bar Hold correctly:

  • Use a bench or box to find the position, do not jump or do a pull up
  • Create tension in the upper back and hold your chin over the bar
  • Do not rest your chin on the bar.

Eccentric Pull up

Complete 4 repetitions

The eccentric pull up is one of the most effective vertical pull variations.

Benefits of Eccentric Pull up

The main benefit of the eccentric pull up is it helps build strength in the vertical pull movement pattern which means it can be used to help people move towards their first pull up.

How To Do Eccentric Pull up

  1. Use a bench or box to find the starting position with control. This will allow stability going into an exercise which requires a lot of control.
  2. Pause slightly at the top to illustrate control of the movement.
  3. Lower yourself towards the floor, keeping a tight midline throughout.
  4. Move through the full range of motion, including the very end of the movement until the arms are fully extended.

Coaching Tips For Eccentric Pull up

Follow these cues to perform Eccentric Pull up correctly:

  • Start with your chin over the bar, use a bench or a box to find the position
  • Control the descent as much as able
  • Keep your spine travelling in a straight line.

Crab Extensions

Complete 6 repetitions

Coaching Tips For Crab Extensions

Follow these cues to perform Crab Extensions correctly:

  • Lightly lift your hips off the floor, only lift as far as your feel comfortable.

Circuit 2

Complete this round 3 times.

Seated Flutters

Complete 14 repetitions

Coaching Tips For Seated Flutters

Follow these cues to perform Seated Flutters correctly:

  • Start in a hollow hold with the lower back pressed into the floor
  • Slowly flutter the feet.

Mountain Climbers

Complete 12 repetitions

Coaching Tips For Mountain Climbers

Follow these cues to perform Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

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This workout was made by Sean Klein

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