60 minute intermediate quadricep workout with a barbell

Here's everything you need to try our 60 minute intermediate quadricep workout with a barbell. 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
01/04/24
In This Workout
  • Circuit 1
  • Front Rack Reverse Lunge
  • Barbell 45 Degree Lunge
  • Barbell Walking Lunge
  • Circuit 2
  • Barbell Reverse Lunge
  • B-Stance Squat
  • Barbell Squat in Lunge
  • Circuit 3
  • Skater Squats
  • Side Raise

Circuit 1

Complete this round 3 times.

Front Rack Reverse Lunge

Complete 10 meters

The front rack reverse lunge or barbell front rack reverse lunge is a challenging unilateral squat movement.

Benefits of Front Rack Reverse Lunge

The primary benefit of the front rack reverse lunge is its ability to build strength in the legs. Secondarily it can improve stability, balance and core strength.

How To Do Front Rack Reverse Lunge

  1. Start in a front rack position, with the barbell just above the clavicle.
  2. Lunge backwards and gently touch the knee to the floor whilst keeping the spine neutral.
  3. Step back to the starting position to finish the repetition.

Coaching Tips For Front Rack Reverse Lunge

Follow these cues to perform Front Rack Reverse Lunge correctly:

  • Keep the torso angle as verticle as possible
  • Gently touch the knee to the floor
  • Use the front leg to lift the weight.

Barbell 45 Degree Lunge

Complete 4 repetitions

Coaching Tips For Barbell 45 Degree Lunge

Follow these cues to perform Barbell 45 Degree Lunge correctly:

  • Step back at a 45-degree angle (diagonally) touching the knee to the floor
  • Be aware this can challenge range of motion, so keep the movement slow and do not force depth.

Barbell Walking Lunge

Complete 15 meters

Coaching Tips For Barbell Walking Lunge

Follow these cues to perform Barbell Walking Lunge correctly:

  • Gently touch the knee to the floor
  • Use the front leg to lift the weight
  • Move fluidly with control.

Circuit 2

Complete this round 3 times.

Barbell Reverse Lunge

Complete 6 repetitions

The barbell reverse lunge is a very good unilateral squat variation that can be used for multiple training outcomes.

Benefits of Barbell Reverse Lunge

The main benefit of the barbell reverse lunge is building strength through the unilateral squat movement pattern.

How To Do Barbell Reverse Lunge

  1. Start with the barbell positioned securely on the upper back and gripped tightly by the hands.
  2. Step back into the lunge position.
  3. Slowly control the knee to the floor.
  4. Come back to the starting position by using the muscles in the front leg to lift the weight.

Coaching Tips For Barbell Reverse Lunge

Follow these cues to perform Barbell Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

B-Stance Squat

Complete 6 repetitions

The B-Stance Squat is one of the best unilateral variations in the squat movement pattern. Typically for advanced individuals who have a good grasp of much less complex unilateral squat variations.

Benefits of B-Stance Squat

The main benefit of the b-stance squat is building strength and gaining muscle in the squat movement pattern. While secondarily improving hip and knee stability as a great deal of stability is required to perform this movement correctly. If done for a long period of time it can be done with heavy loads and is one of the best ways to heavily load the unilateral squat position.

How To Do B-Stance Squat

  1. Start with the barbell on your back and your hands evenly gripping the barbell.
  2. Foot position is essential to get this movement correct, take a long look at the video and assess the foot positioning its diagonally positioned to the other foot.
  3. The knee faces outwards and as much weight as possible is put into the foot plated on the floor.
  4. Move slowly with control through the squat movement , keeping the torso as upright as possible.
  5. Each repetition ensure as much weight as possible is being put through the foot planted on the floor.

Coaching Tips For B-Stance Squat

Follow these cues to perform B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

Barbell Squat in Lunge

Complete 4 repetitions

Coaching Tips For Barbell Squat in Lunge

Follow these cues to perform Barbell Squat in Lunge correctly:

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

Circuit 3

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

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.

Side Raise

Complete 10 repetitions

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

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This workout was made by Sean Klein

Sean Klein

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