45 minute beginner quadricep workout with kettlebells and a resistance band at home

Here's everything you need to try our 45 minute beginner quadricep workout with kettlebells and 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Goblet Squat in Lunge
  • Circuit 2
  • KB Goblet Reverse Lunge
  • Circuit 3
  • Goblet Squat
  • KB Narrow Stance Squat
  • Tall Kneeling KB Crush Grip Press

Circuit 1

Complete this round 3 times.

Goblet Squat in Lunge

Complete 8 repetitions

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Primary
Lower Body
Squat

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

Circuit 2

Complete this round 3 times.

KB Goblet Reverse Lunge

Complete 8 repetitions

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Primary
Lower Body
Squat

The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities.

Benefits of KB Goblet Reverse Lunge

The main benefit is gaining strength and muscle mass in the legs and squat movement pattern.

How To Do KB Goblet Reverse Lunge

  1. Start with the kettlebell in a goblet position.
  2. Step backwards to the lunge position and move the knee slowly towards the floor.
  3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips.

Coaching Tips For KB Goblet Reverse Lunge

Follow these cues to perform KB Goblet Reverse Lunge correctly:

  • Find a stable goblet position before starting
  • Step backwards into a lunge
  • Keeping the front knee over the ankle
  • Gently touch the back knee to the floor and use the front leg to lift the weight.

Circuit 3

Complete this round 3 times.

Goblet Squat

Complete 10 repetitions

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Primary
Lower Body
Squat

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

  • Keep the torso angle upright throughout
  • Keep feet on the floor the entire movement
  • Depth is based on hip mobility, don't force depth but use your full range.

KB Narrow Stance Squat

Complete 10 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For KB Narrow Stance Squat

Follow these cues to perform KB Narrow Stance Squat correctly:

  • In a narrower stance than a traditional squat
  • Keep the torso angle as straight as possible
  • The knees will shift forward, this is normal
  • This will put emphasis on the quads.

Tall Kneeling KB Crush Grip Press

Complete 10 repetitions

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Primary
Upper Body
Vertical Press

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

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This workout was made by Sean Klein

Sean Klein

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