Best Advanced Legs Workouts With Barbells

The Back Squat is a popular lower body exercise that builds strength and muscle, especially in the legs. It's an important move in powerlifting and overall fitness routines.

How to do it

1. Set the barbell just below shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and brace your core by tightening your stomach muscles.
3. Squat down slightly to place the barbell on your neck before standing up and stepping back into a shoulder-width stance.
4. Keep your heels flat and your chest up as you lower your body by bending at your hips.
5. Ensure your knees move outward slightly as you squat down, keeping your back straight.
6. Once your thighs are parallel to the floor, push back up to the starting position.

The deadlift is a powerlifting exercise that targets the muscles in your back and legs. It helps build overall strength and is commonly used in fitness routines.

How to do it

1. Stand straight with your feet shoulder-width apart and the barbell close to your lower legs.
2. Bend at your hips and knees to lower yourself towards the barbell, keeping your shins close.
3. Grip the barbell with both hands or one hand over and one hand under, while keeping your chest up.
4. Stand up straight by pushing through your hips and knees to lift the barbell along your body.
5. Lower the barbell back down in the same path you lifted it.

The Front Squat is a basic exercise that mainly works your quadriceps by holding a barbell in front of your body. This variation helps improve strength and stability, which can benefit various sports and daily activities.

How to do it

1. Set the barbell at shoulder height.
2. Rest the bar on your shoulders, either with arms crossed or in a front rack position.
3. Step back, placing your feet shoulder-width apart with toes slightly out.
4. Keep your weight balanced on your feet.
5. Push your hips back and bend your knees while keeping your back straight.
6. Lower your body until your spine is neutral and then rise back up to the starting position.

The Romanian Deadlift is a strength exercise that focuses on your glutes and hamstrings. It involves bending at the hips while keeping the knees slightly bent, helping you build strength for other hip hinge movements.

How to do it

1. Stand with a barbell an inch away from your shins and keep your core tight.
2. Hinge your hips back and grip the barbell with both hands.
3. Push through your heels and bring your hips forward to stand up straight, lifting the barbell to your thighs.
4. Keep your knees slightly bent as you lower the barbell by hinging your hips back until your back is flat.
5. Once your back can no longer stay flat, push through your heels to return to the starting position.

The Barbell Lunge is a strength exercise that adds weight to the standard lunge, mainly working your thigh muscles (quadriceps). Using a barbell helps you build strength and improves your posture during the exercise.

How to do it

1. Set the barbell at shoulder height and grip it outside shoulder-width.
2. Squat slightly to place the barbell on the back of your neck and step back with your feet hip-width apart.
3. Shift your weight to one leg and step forward with the other leg.
4. Heel of the stepping leg should touch the ground first, with the back heel lifted.
5. Keep your torso straight as you lower the back knee towards the ground, keeping the front heel down.
6. When your front thigh is parallel to the ground, push off the front foot to return to the starting position.

The Barbell Step Up is a great exercise for building strength in your thighs, glutes, and hamstrings while improving balance. By using a barbell, you add extra resistance, which helps build muscle endurance in your lower body.

How to do it

1. Set the barbell just below your shoulders and stand with your back facing it.
2. Bend your knees slightly to get under the barbell and lift it onto your neck.
3. Step forward 3-6 inches in front of a plyo box.
4. Put your weight on your left leg, then lift your right foot onto the box.
5. Shift your weight onto your right leg, bringing your left foot next to it on the box.
6. To return, step back down with your left foot first, then your right.

The Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.

How to do it

1. Stand with your right foot in front and your left foot elevated on a bench behind you.
2. Keep your torso upright and lower your back knee towards the ground.
3. Once your knee is just above the floor, push through your front heel to return to the starting position.
4. Switch legs and repeat the exercise.

The Good Morning exercise focuses on strengthening the muscles in your back and hamstrings. If you're new to this movement, it's safer to start with dumbbells rather than a barbell.

How to do it

1. Set the barbell below shoulder height and grip it wider than shoulder-width.
2. Pull your shoulder blades together and tighten your core muscles.
3. Squat slightly to place the barbell on your upper neck, then stand up and step back, feet shoulder-width apart.
4. Keep your heels on the ground and hinge at your hips to lower your torso while bending your knees slightly.
5. Maintain a straight spine as you lower your body until your torso is almost parallel to the ground, then return to standing.

The Pulse Back Squat is a variation of the traditional back squat that adds a small pulsing movement at the bottom of the squat. This helps build endurance and strength in the glutes, quads, and hamstrings by keeping the muscles engaged for a longer time.

How to do it

1. Set a barbell on a rack slightly lower than shoulder height.
2. Grip the bar with both hands wider than shoulder-width.
3. Bend your knees and quarter-squat under the bar, positioning it just below your neck.
4. Stand up to lift the barbell off the rack and step back.
5. Position your feet shoulder-width apart and engage your core.
6. Hinge your hips back and squat down, keeping your knees aligned with your toes.
7. Pulse by raising yourself a few inches without fully standing up.
8. Lower back down to the squat position and then fully stand up to complete one rep.

The Barbell Back Squat with Deep Partial Squat focuses on improving leg strength and mobility by including a deep squat at the bottom. This variation helps activate muscles more effectively and is great for athletes aiming to boost their lower body power.

How to do it

1. Rack the barbell and set the squat rack lower than your shoulders.
2. Stand under the bar, resting it on your shoulders, not your neck.
3. Lift the bar off the rack and step back.
4. Position your feet shoulder-width apart.
5. Engage your core and keep your back straight as you squat down.
6. Descend into a deep squat and pause.
7. Use your legs to push up slightly, then pause again.
8. Push through your legs fully to stand up straight, driving your hips forward.
9. Return the barbell to the rack.

The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.

How to do it

1. Sit on the floor with your shoulders against a bench and the barbell at your feet.
2. Roll the barbell onto your lap and bend your knees, placing your feet hip-width apart on the ground.
3. Grip the barbell to keep it stable against your hips.
4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
5. Lower your hips back to the ground in a controlled movement.

The Box Squat is an exercise that builds strength in your lower body, particularly targeting the glutes, hamstrings, and quads. It involves squatting down to a box and then standing back up, helping to improve your squat technique.

How to do it

1. Set the barbell at shoulder height.
2. Place a plyo box 1-2 feet away from the barbell.
3. Squeeze your shoulder blades together and brace your core.
4. Bend your knees slightly to place the barbell on your neck, then step back to the box.
5. With your heels on the ground, hinge at your hips and keep your chest up as you squat down.
6. Make sure your knees go slightly outward as you descend.
7. Once seated on the box, push through your heels to return to standing.

The Box Front Squat is a modified Front Squat that focuses on strengthening the quadriceps. Using a box helps you control how deep you go, which improves your technique and stability in the squat. Pausing on the box can also enhance your bottom-end strength.

How to do it

1. Set the barbell at shoulder height and rest it on your shoulders.
2. Cross your arms to hold the bar in place, keeping your elbows high.
3. Stand up with the bar and take a step back, positioning your feet shoulder-width apart, slightly turned out.
4. Distribute your weight evenly through your feet.
5. Start the squat by pushing your hips back slightly.
6. Make sure your knees move outward over your second toe as you squat down.
7. Lower yourself until your butt touches the box, then push back up to stand.

The Landmine Squat to Press is a full-body exercise that targets your legs and shoulders. It helps to build strength, improves coordination, and engages your core for stability.

How to do it

1. Stand tall with feet shoulder-width apart, holding the end of the barbell at chest level.
2. Squat down by bending your knees and pushing your hips back, keeping the barbell on your chest.
3. Stand back up and press the barbell overhead.
4. Lower the barbell back to your chest and repeat.

The Split Squat is an exercise that builds leg strength and improves balance by working one leg at a time. You step forward with one leg and lower your body while keeping your torso upright, helping to enhance stability and strength in each leg individually.

How to do it

1. Set the barbell slightly below shoulder height and place it on your neck.
2. Stand with your right foot forward and left foot back, keeping feet hip-width apart.
3. Engage your core and lower your back knee towards the ground.
4. Ensure your back knee is close to the floor and your front knee is at a 90-degree angle.
5. Push through your front heel to stand back up, then switch legs and repeat.