45 minute beginner quadricep workout with sliders

Here's everything you need to try our 45 minute beginner quadricep 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Sliding Reverse Lunge
  • Mountain Climbers with Sliders
  • Glute Bridge Hold
  • Circuit 2
  • Superman Hold
  • Plank March
  • Deadbugs

Circuit 1

Complete this round 3 times.

Sliding Reverse Lunge

Complete 8 repetitions

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Secondary
Lower Body
Squat

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.

Mountain Climbers with Sliders

Complete 15 repetitions

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Core
Trunk
Anterior Core

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.

Glute Bridge Hold

Complete 35 seconds

Secondary
Lower Body
Hip Dominant

Coaching Tips For Glute Bridge Hold

Follow these cues to perform Glute Bridge Hold correctly:

  • Maintain tension in the glutes throughout
  • Push into the floor with the feet.

Circuit 2

Complete this round 3 times.

Superman Hold

Complete 30 seconds

Core
Trunk
Lumbar Stability

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

  1. Lye with the chest on the floor.
  2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
  3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

  • Keep feet and hands close together
  • Squeeze the glutes and keep tension throughout the hold.

Plank March

Complete 6 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Plank March

Follow these cues to perform Plank March correctly:

  • In the plank position slowly lift up one leg after the other
  • Ensure you keep your hips and shoulders inline.

Deadbugs

Complete 10 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Deadbugs

Follow these cues to perform Deadbugs correctly:

  • Ensure lower back is pressed into the floor
  • Do not lower the leg so far that your lower back comes off 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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