30 minute intermediate leg workout with sliders

Here's everything you need to try our 30 minute intermediate leg workout with sliders. 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
01/04/24
In This Workout
  • Circuit 1
  • Sliding Reverse Lunge
  • Alternating Slider Tabletop Curls
  • Hamstring Walk Out March
  • Circuit 2
  • Single Leg Straight Leg Deadlift with Wall Support
  • Skater Squats

Circuit 1

Complete this round 3 times.

Sliding Reverse Lunge

Complete 10 repetitions

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.

Alternating Slider Tabletop Curls

Complete 5 repetitions

Coaching Tips For Alternating Slider Tabletop Curls

Follow these cues to perform Alternating Slider Tabletop Curls correctly:

  • Start in a glute bridge hold
  • Press the heels into the slider and straighten the leg
  • Create tension in the hamstring as you straighten the leg.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

  • Take small, controlled steps
  • Create a lot of tension in the hamstrings throughout
  • Keep a slight bend in the legs while marching.

Circuit 2

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

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.

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This workout was made by Sean Klein

Sean Klein

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