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Barbell Workout for Lower Body

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Are you looking to build strong, sculpted legs? This workout targets your quads, hamstrings, glutes and calves so it's a great lower body blast. It’s designed with our dedicated workout spaces in mind, and you only need a barbell and a step to give it a go!

1. Squat and Lunge Combo–10 reps x 3 sets

Squat to lunge exercise
  • With your feet shoulder-width apart, pick up the barbell and clean it up to your chest
  • Press the barbell over the head and into the back-squat position, tucking your elbows in and under
  • Sit back and down into a squat and return to standing
  • Finish the rep by stepping the right leg back into a lunge position and then repeat on the left side
  • Keep your core engaged throughout

Romanian Deadlift–12 reps x 3 sets

Romanian Deadlift–12 reps x 3 sets
  • Position your feet hip-width apart with a slight bend in your knee
  • Hinge at the hip and move the barbell down your thighs
  • Feel the stretch in your hamstring and then return back to standing
  • Keep the weight close to the centre throughout and squeeze your glutes at the top of the movement

Bulgarian Split Squat–20 reps x 3 sets

Bulgarian split squat
  • Set up a step on the highest setting you can also do this on a bench or a box
  • Starting on your right leg, step your left leg into a lunge position with your foot resting on the step
  • Keep your legs parallel with your hips and descend into the split squat position
  • Keep your core engaged and your chest high with a neutral gaze throughout
  • Make sure the front knee is tracking over the toes in the lunge
  • Use your quads to drive up out of the split squat position and return to standing
  • Switch sides and repeat on your left leg

Hip Thrusts–20 reps x 3 sets

Hip thrusts
  • Set up a step on the highest setting you can also do this on a bench or a box
  • Sit with your back to the step and roll or lift the barbell onto your hips depending on the weight and type of barbell that you are using
  • Place the feet a little wider than hip-width and lean back so the upper back is supported on the step
  • Aim for your shins to be vertical and perpendicular to the ground at the top of the movement pattern to maximise glute activation
  • Drive up through your glutes and extend your hips fully, pause slightly and squeeze your glutes before repeating again

Calf Raises–12 reps x 3 sets

Calf raises
  • Set up a step on the lowest settingyou can also do this on the floor but your range of motion will be reduced
  • Stand up straight and place your hands on your hips for balance
  • Lightly lift your left foot and push through the ball of your right foot until you are standing up on your toes
  • Pause and then slowly lower back down to your starting position, using your left foot as a stabiliser if needed
  • Keep your core tight and engaged throughout
  • Repeat on both sides

Find more back to gym workout ideas here.

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