45 minute beginner leg workout with sliders

Here's everything you need to try our 45 minute beginner 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Sliding Reverse Lunge
  • Circuit 2
  • Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 3
  • Hamstring Walk Outs
  • Mountain Climbers with Sliders
  • Side Plank with Reach Through

Circuit 1

Complete this round 3 times.

Sliding Reverse Lunge

Complete 8 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.

Circuit 2

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 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.

Circuit 3

Complete this round 3 times.

Hamstring Walk Outs

Complete 7 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Mountain Climbers with Sliders

Complete 15 repetitions

Mountain climbers with sliders are an excellent anterior core exercise that should be performed by both athletes and general population clients.

Benefits of Mountain Climbers with Sliders

The main benefits of mountain climbers with sliders is gaining both strength and endurance in the anterior core muscles. It may also give some secondary benefits for beginners who are not adapted to taking their own body weight in the top of press up position.

How To Do Mountain Climbers with Sliders

  1. Start in the top of press up position with the feet on sliders.
  2. Keep one leg straight while you bring the other knee towards the chest.
  3. Once the knee is as close to the elbow as able, alternate the legs and bring the other knee to the chest while you straighten the other leg.
  4. Ensure a tight core position is held throughout the movement.

Coaching Tips For Mountain Climbers with Sliders

Follow these cues to perform Mountain Climbers with Sliders correctly:

  • Maintain a slightly rounded back throughout in order to keep tension in the abdominals
  • Move slowly with control.

Side Plank with Reach Through

Complete 8 repetitions

The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.

Benefits of Side Plank with Reach Through

The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.

How To Do Side Plank with Reach Through

  1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
  2. Bring the hand under the body and touch the floor based on your range.
  3. Rotate the body and hips so they face the floor as much as able when reaching under the body.
  4. Bring the body slowly back to the starting position and reach the hand towards the ceiling.

Coaching Tips For Side Plank with Reach Through

Follow these cues to perform Side Plank with Reach Through correctly:

  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

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This workout was made by Sean Klein

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