60 minute beginner quadricep workout with sliders

Here's everything you need to try our 60 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Sliding Reverse Lunge
  • Mountain Climbers with Sliders
  • Pike Press Up
  • Circuit 2
  • Crab Walk
  • Plank
  • Lateral Crab Walk
  • Circuit 3
  • Quadrupled Extensions
  • Single Leg Isometric Glute Bridge With Leg Lowering

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.

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.

Pike Press Up

Complete 8 repetitions

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Circuit 2

Complete this round 3 times.

Crab Walk

Complete 10 meters

Coaching Tips For Crab Walk

Follow these cues to perform Crab Walk correctly:

  • Slowly moving weight from hand to hand
  • Moving opposite arm and leg at the same time.

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.

Lateral Crab Walk

Complete 10 meters

Coaching Tips For Lateral Crab Walk

Follow these cues to perform Lateral Crab Walk correctly:

  • Move slowly with control, slowly transitioning the weight from one hand to the next.

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.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 8 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

  • Keep consistent tension in the glute
  • Keep a tight core throughout.

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This workout was made by Sean Klein

Sean Klein

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