Best Beginner Legs Workouts With Barbells
About
This workout focuses on foundational lower body strength development using barbells, making it ideal for beginners with less than one year of experience.
Barbells are versatile equipment, allowing for effective loading and progressive strength gains targeting muscle groups such as glutes, quadriceps, hamstrings, calves, adductors, and abductors.
The exercises included, such as Squats, Deadlifts, and Lunges, are straightforward to execute yet provide a challenging experience suitable for nearly anyone's capabilities.
The programming adjusts weights and repetitions for individuals, ensuring a balance between safety and effectiveness during the learning and progression stages.
Workout 1
Hamstrings, Quadriceps, Calves
Romanian Deadlift to High Pull
15reps55lbs25reps55lbs35reps55lbs45reps55lbs55reps55lbs
Landmine Squat
18reps35lbs28reps35lbs38reps35lbs
Standing Barbell Calf Raise
112reps55lbs212reps55lbs312reps55lbs
Landmine Romanian Deadlift
112reps30lbs212reps30lbs
Romanian Deadlift to Shrug
112reps45lbs212reps45lbs312reps45lbs
Romanian Deadlift to Bent-Over Row
112reps45lbs212reps45lbs312reps45lbs
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Generate My PlanThe 8 Best Beginner Legs Exercises with Barbells
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1. Landmine Squat
SETS LOGGED70,270Quadriceps Strength91 mScoreQuadriceps
Landmine
BarbellsThe Landmine Squat is a lower body exercise using a landmine setup. It strengthens your quads, glutes, and hamstrings while also engaging your core for stability, making it a great variation to traditional squats.
How to do it
The Landmine Squat is a lower body exercise using a landmine setup. It strengthens your quads, glutes, and hamstrings while also engaging your core for stability, making it a great variation to traditional squats.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Landmine Romanian Deadlift
SETS LOGGED173,397Hamstrings Strength83 mScoreHamstringsLandmineBarbellsThe Landmine Romanian Deadlift is a beginner-friendly exercise that targets your hamstrings and glutes. It uses a landmine setup for added stability, making it easier to control the movement compared to traditional deadlifts.
How to do it
The Landmine Romanian Deadlift is a beginner-friendly exercise that targets your hamstrings and glutes. It uses a landmine setup for added stability, making it easier to control the movement compared to traditional deadlifts.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs3. Romanian Deadlift to Shrug
SETS LOGGED63,019Hamstrings Strength84 mScoreHamstringsBarbellsThe Romanian Deadlift to Shrug is an exercise that works your lower and upper back muscles. It strengthens the hamstrings and glutes while isolating the traps with a shoulder shrug, making it great for improving your posture and overall back strength.
How to do it
The Romanian Deadlift to Shrug is an exercise that works your lower and upper back muscles. It strengthens the hamstrings and glutes while isolating the traps with a shoulder shrug, making it great for improving your posture and overall back strength.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs4. Romanian Deadlift to Bent-Over Row
SETS LOGGED57,169Hamstrings Strength87 mScoreHamstringsBarbellsThe Romanian Deadlift to Bent-Over Row is a combined exercise that works your hamstrings, glutes, and upper back. This move strengthens your entire posterior chain while improving back muscle definition, making it great for beginners.
How to do it
The Romanian Deadlift to Bent-Over Row is a combined exercise that works your hamstrings, glutes, and upper back. This move strengthens your entire posterior chain while improving back muscle definition, making it great for beginners.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs5. Romanian Deadlift to High Pull
SETS LOGGED30,631Hamstrings Strength83 mScoreHamstringsBarbellsThe Romanian Deadlift to High Pull is a combined exercise that works both your lower and upper body. It strengthens your hamstrings, glutes, lower back, traps, and shoulders while improving power and functional strength.
How to do it
The Romanian Deadlift to High Pull is a combined exercise that works both your lower and upper body. It strengthens your hamstrings, glutes, lower back, traps, and shoulders while improving power and functional strength.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs6. Standing Barbell Calf Raise
SETS LOGGED809,819Calves Strength94 mScoreCalvesBarbellsThe Standing Barbell Calf Raise is a calf exercise that uses a barbell for added weight. It focuses on strengthening your calves and can be more challenging than regular calf raises since you can lift more weight.
How to do it
The Standing Barbell Calf Raise is a calf exercise that uses a barbell for added weight. It focuses on strengthening your calves and can be more challenging than regular calf raises since you can lift more weight.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs7. Barbell Seated Calf Raise
SETS LOGGED84,448Calves Strength92 mScoreCalves
Flat BenchBarbellsThe Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.
How to do it
The Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs8. Calf Raise to Shrug
SETS LOGGED13,414Calves Strength80 mScoreCalvesBarbellsThe Calf Raise to Shrug is an exercise that strengthens your calves and traps by combining a calf raise and a shoulder shrug. It's great for developing explosive power and can help with Olympic lifting techniques.
How to do it
The Calf Raise to Shrug is an exercise that strengthens your calves and traps by combining a calf raise and a shoulder shrug. It's great for developing explosive power and can help with Olympic lifting techniques.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs
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