30 minute intermediate quadricep workout at home

Here's everything you need to try our 30 minute intermediate quadricep workout 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
01/04/24
In This Workout
  • Circuit 1
  • Skater Squats
  • Side Lying Clam Raise
  • Heel Taps
  • Circuit 2
  • Forward Hold
  • Long Lever Press Ups

Circuit 1

Complete this round 3 times.

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.

Side Lying Clam Raise

Complete 8 repetitions

The side lying clam raise is an excellent hip dominant exercise that works the glutes but also requires a great deal of hip stability and control.

Benefits of Side Lying Clam Raise

The main benefit of the side lying clam raise is to build volume in the glutes and improve hip stability.

How To Do Side Lying Clam Raise

  1. Find the starting position with the elbow underneath the shoulder and knee and foot at
  2. degrees.
  3. Press the knee into the floor to lift the hip and simultaneously lift the knee not on the floor to open the hips.
  4. Do a slight pause at the top and come back to the starting position.

Coaching Tips For Side Lying Clam Raise

Follow these cues to perform Side Lying Clam Raise correctly:

  • Make sure your shoulders, hips and knees are inline
  • Ensure the elbow is comfortable, press through the knee into the floor finding tension in the glutes.

Heel Taps

Complete 25 repetitions

Coaching Tips For Heel Taps

Follow these cues to perform Heel Taps correctly:

  • Start by lifting the head and pressing the lower back into the floor, this will create tension in the abdominals
  • Slowly tap the heels, alternating each rep.

Circuit 2

Complete this round 3 times.

Forward Hold

Complete 35 seconds

Coaching Tips For Forward Hold

Follow these cues to perform Forward Hold correctly:

  • Start in a top of press up hold and move shoulder forward
  • Point the toes to the floor.

Long Lever Press Ups

Complete 9 repetitions

Coaching Tips For Long Lever Press Ups

Follow these cues to perform Long Lever Press Ups correctly:

  • Start with the hands overhead in a tight tall plank position
  • Lower the elbows slowly towards the floor.

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This workout was made by Sean Klein

Sean Klein

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