30 minute intermediate quadricep workout with a pull up bar

Here's everything you need to try our 30 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Skater Squats
  • Hanging Knee Raise with Pause
  • Bent Arm Pull Up Isometric
  • Circuit 2
  • Hanging Knee Raises
  • Pronated Chin Over Bar Hold

Circuit 1

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.

Hanging Knee Raise with Pause

Complete 10 repetitions

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Core
Trunk
Anterior Core

Hanging knee raises with pause are an excellent anterior core exercises for intermediate and advanced individuals.

Benefits of Hanging Knee Raise with Pause

The main benefit is the strengthening of the anterior core muscles. They require a great deal of core stability to be performed correctly and therefore help create adaptations to strengthen the anterior core.

How To Do Hanging Knee Raise with Pause

  1. Hang from a bar with active shoulders, keeping your feet and knees together.
  2. using your abdominal muscles, lift your knees to your chest, pausing at the top of the movement.
  3. Slowly move back to the start position and perform the amount of repetitions required.

Coaching Tips For Hanging Knee Raise with Pause

Follow these cues to perform Hanging Knee Raise with Pause correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals
  • Raising the knees as high as possible without moving the hips.

Bent Arm Pull Up Isometric

Complete 20 seconds

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Secondary
Upper Body
Vertical Pull

Coaching Tips For Bent Arm Pull Up Isometric

Follow these cues to perform Bent Arm Pull Up Isometric correctly:

  • Hold as stable position as possible creating a lot of tension in the biceps and upper back
  • Keep the feet and toes together.

Circuit 2

Complete this round 3 times.

Hanging Knee Raises

Complete 10 repetitions

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Core
Trunk
Anterior Core

Hanging knee raises are a very effective way for intermediate and advanced individuals to develop their anterior core musculature.

Benefits of Hanging Knee Raises

The primary benefit of hanging knee raises is developing the strength in their anterior core. Secondarily it can also improve grip strength, shoulder stability and upper back endurance, all of which come from the effect of hanging from the bar.

How To Do Hanging Knee Raises

  1. Find a stable active hang position, with the shoulders tight, a posterior pelvic tilt, the core musculature activated and ready to work.
  2. Squeeze the knees together and tense the glutes.
  3. Lift the knees towards the chest.
  4. Slowly return the knees back to the starting position.

Coaching Tips For Hanging Knee Raises

Follow these cues to perform Hanging Knee Raises correctly:

  • Maintain an active hang throughout
  • Do a slight pause at the top and squeeze the abdominals.

Pronated Chin Over Bar Hold

Complete 25 seconds

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Secondary
Upper Body
Vertical Pull

Coaching Tips For Pronated Chin Over Bar Hold

Follow these cues to perform Pronated Chin Over Bar Hold correctly:

  • Create a lot of tension in the upperback
  • Do not let the chin rest on the bar
  • Keep the core tight and the feet and toes together at all times.

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This workout was made by Sean Klein

Sean Klein

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