60 minute beginner quadricep workout with sliders at home
Here's everything you need to try our 60 minute beginner 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.
- Circuit 1
- Sliding Reverse Lunge
- Mountain Climbers with Sliders
- Quadrupled Extensions
- Circuit 2
- Single Leg Isometric Glute Bridge With Leg Lowering
- Superman Hold
- Mountain Climbers
- Circuit 3
- Side Plank
- Tall Plank Knee to Elbow
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
- Start in the top of press up position with the feet on sliders.
- Keep one leg straight while you bring the other knee towards the chest.
- 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.
- 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.
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.
Circuit 2
Complete this round 3 times.
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.
Superman Hold
Complete 30 seconds
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
- Lye with the chest on the floor.
- Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
- 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.
Mountain Climbers
Complete 12 repetitions
Coaching Tips For Mountain Climbers
Follow these cues to perform Mountain Climbers correctly:
- Slowly bring the knee towards the elbow
- Keep elbows locked
- Move fluidly but not with speed, keeping the hips and shoulders inline.
Circuit 3
Complete this round 3 times.
Side Plank
Complete 20 seconds
Coaching Tips For Side Plank
Follow these cues to perform Side Plank correctly:
- Keep the hips in line with the shoulders
- Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.
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
- Start in a stable top of press up hold position.
- Lift one leg and bring it to the elbow (or as close as your mobility allows).
- 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.
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This workout was made by Sean Klein
Sean Klein
