45 minute intermediate quadricep workout with sliders at home

Here's everything you need to try our 45 minute intermediate quadricep workout with sliders 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
  • Sliding Reverse Lunge
  • Circuit 2
  • Skater Squats
  • Body Saws
  • Circuit 3
  • Kneeling Slide Outs
  • Eccentric Slide Outs to Press Ups

Circuit 1

Complete this round 3 times.

Sliding Reverse Lunge

Complete 10 repetitions

Buy Sliders
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.

Circuit 2

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.

Body Saws

Complete 10 repetitions

Buy Sliders
Core
Trunk
Anterior Core

Coaching Tips For Body Saws

Follow these cues to perform Body Saws correctly:

  • Create tension in the abdonminals like a normal plank
  • Keep the hips and shoulders inline as you move.

Circuit 3

Complete this round 3 times.

Kneeling Slide Outs

Complete 6 repetitions

Buy Sliders
Core
Trunk
Anterior Core

Coaching Tips For Kneeling Slide Outs

Follow these cues to perform Kneeling Slide Outs correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable.

Eccentric Slide Outs to Press Ups

Complete 5 repetitions

Buy Sliders
Core
Trunk
Anterior Core

Coaching Tips For Eccentric Slide Outs to Press Ups

Follow these cues to perform Eccentric Slide Outs to Press Ups correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable
  • Lower the elbows and move into the bottom of press up position.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.