Barbell Workout for Lower Body

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! It’s packed with compound movements to maximise your muscular development and get the most out of your time in the gym. It also includes some unilateral movements –like the Bulgarian split squat –which help to work on muscular imbalances.

Back to the gym: Barbell lower body workout

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

Woman in black sportswear lifting a barbell in a gym with blue walls and clock above

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

Woman in black sportswear lifting a barbell in a gym with blue walls and clock

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

Woman doing split squat with barbell on shoulders in gym with blue wall

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

Woman performing hip thrust exercise with barbell on a step platform in gym

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

Woman in black sportswear stepping up on a fitness step platform in a gym

Set up a step on the lowest setting--you 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.