45 minute beginner quadricep workout with a resistance band at home

Here's everything you need to try our 45 minute beginner quadricep workout with a resistance band 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Plank
  • Circuit 2
  • Single Leg Glute Bridge Hold
  • Tall Plank Knee to Elbow
  • Elbow to Hands Plank
  • Circuit 3
  • Quadrupled Extensions
  • Deadbugs with Pause

Circuit 1

Complete this round 4 times.

Plank

Complete 45 seconds

Coaching Tips For Plank

Follow these cues to perform Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

Circuit 2

Complete this round 3 times.

Single Leg Glute Bridge Hold

Complete 15 seconds

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

Tall Plank Knee to Elbow

Complete 12 repetitions

The tall knee to elbow exercise is a very effective anterior core exercise that can be used by people of all abilities.

Benefits of Tall Plank Knee to Elbow

The main benefit of the tall plank knee to elbow is it’s ability to develop strength in the anterior core musculature.

How To Do Tall Plank Knee to Elbow

  1. Start in a stable top of press up hold position.
  2. Lift one leg and bring it to the elbow (or as close as your mobility allows).
  3. Return slowly with control to the start position.

Coaching Tips For Tall Plank Knee to Elbow

Follow these cues to perform Tall Plank Knee to Elbow correctly:

  • Bring the knee out and round to touch the elbow
  • Keep the elbows locked throughout
  • Move slowly with control.

Elbow to Hands Plank

Complete 12 repetitions

Coaching Tips For Elbow to Hands Plank

Follow these cues to perform Elbow to Hands Plank correctly:

  • From the plank position, slowly bring yourself to the top of press up position
  • Perform a slight pause each time you find a new position
  • Move slowly with control.

Circuit 3

Complete this round 3 times.

Quadrupled Extensions

Complete 8 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Deadbugs with Pause

Complete 8 repetitions

Coaching Tips For Deadbugs with Pause

Follow these cues to perform Deadbugs with Pause correctly:

  • Do not lower the leg so far that your lower back comes of the floor
  • Only go as far as able while holding a good position.

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This workout was made by Sean Klein

Sean Klein

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