Best Legs Workouts To Olympic Lift
About
This workout program aims to enhance lower body strength and power through targeted exercises.
It integrates Olympic weightlifting movements such as the Clean, Snatch, and Jerk to develop force production and athletic performance.
This regimen emphasizes lower body compound exercises, like Squats, Deadlifts, and Lunges, to effectively engage and strengthen the six primary muscle groups, namely Glutes, Quadriceps, Hamstrings, Calves, Adductors, and Abductors.
By employing higher weights and lower repetitions, the exercises are tailored to achieve measurable improvements.
Workout 1
Hamstrings, Quadriceps, Calves, Glutes
Clean
12reps100lbs22reps100lbs32reps100lbs42reps100lbs52reps100lbs62reps100lbs72reps100lbs82reps100lbs
Hang Clean
14reps75lbs24reps75lbs34reps75lbs44reps75lbs54reps75lbs64reps75lbs74reps75lbs84reps75lbs94reps75lbs104reps75lbs114reps75lbs124reps75lbs
Dumbbell Calf Raise to High Pull
14reps25lbs24reps25lbs34reps25lbs44reps25lbs54reps25lbs
Stability Ball Hip Bridge
11:0021:0031:00
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Generate My PlanWorkout 2
Quadriceps, Hamstrings, Calves, Glutes
Hang Power Clean
14reps65lbs24reps65lbs34reps65lbs44reps65lbs54reps65lbs64reps65lbs74reps65lbs84reps65lbs
Hang Power Snatch
14reps45lbs24reps45lbs34reps45lbs44reps45lbs54reps45lbs64reps45lbs74reps45lbs84reps45lbs94reps45lbs104reps45lbs114reps45lbs124reps45lbsDumbbell Calf Raise to High Pull
14reps25lbs24reps25lbs34reps25lbs44reps25lbs54reps25lbs
Barbell Hip Thrust
110reps65lbs210reps65lbs310reps65lbs
Workout 3
Hamstrings, Quadriceps, Calves, Glutes
Hang Snatch
12reps35lbs22reps35lbs32reps35lbs42reps35lbs52reps35lbs62reps35lbs72reps35lbs82reps35lbs
Power Snatch from Blocks
11reps55lbs21reps55lbs31reps55lbs41reps55lbs51reps55lbs61reps55lbs71reps55lbs81reps55lbs91reps55lbs101reps55lbs111reps55lbs121reps55lbsDumbbell Calf Raise to High Pull
14reps25lbs24reps25lbs34reps25lbs44reps25lbs54reps25lbs
Hip Thrust
15reps25reps35reps45reps55reps
The 15 Best Legs Exercises to Olympic Lift
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Back Squat
SETS LOGGED5,271,502Quadriceps Strength99 mScoreQuadriceps
Barbells
Squat RackThe 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
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.
Sets, Reps, Weight18reps65lbs28reps65lbs38reps65lbs2. Clean
SETS LOGGED324,145Hamstrings Strength77 mScoreHamstringsBarbellsThe Clean is a powerful exercise that works many muscles, including your legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one smooth movement, helping to build strength and coordination.
How to do it
The Clean is a powerful exercise that works many muscles, including your legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one smooth movement, helping to build strength and coordination.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs3. Deadlift
SETS LOGGED4,480,254Hamstrings Strength99 mScoreHamstringsBarbellsThe 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
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.
Sets, Reps, Weight18reps75lbs28reps75lbs38reps75lbs4. Front Squat
SETS LOGGED1,790,723Quadriceps Strength96 mScoreQuadricepsBarbellsSquat RackThe 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
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.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs5. Good Morning
SETS LOGGED1,404,842Hamstrings Strength96 mScoreHamstringsBarbellsSquat RackThe 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
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.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs6. Hang Clean
SETS LOGGED163,995Quadriceps Strength50 mScoreQuadricepsBarbellsThe Hang Clean is an exercise that builds explosive strength and coordination, mainly working your legs, hips, and shoulders. You lift a barbell from a hanging position to your shoulders in one smooth motion, enhancing your overall athletic ability.
How to do it
The Hang Clean is an exercise that builds explosive strength and coordination, mainly working your legs, hips, and shoulders. You lift a barbell from a hanging position to your shoulders in one smooth motion, enhancing your overall athletic ability.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs7. Hang Power Clean
SETS LOGGED129,448Quadriceps Strength32 mScoreQuadricepsBarbellsThe Hang Power Clean is an explosive weightlifting move that targets multiple muscle groups. You start from a hanging position instead of the floor, making it easier for beginners to learn and improve their lifting technique.
How to do it
The Hang Power Clean is an explosive weightlifting move that targets multiple muscle groups. You start from a hanging position instead of the floor, making it easier for beginners to learn and improve their lifting technique.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs8. Hang Power Snatch
SETS LOGGED58,043Hamstrings Strength69 mScoreHamstringsBarbellsThe Hang Power Snatch is a powerful weightlifting exercise that helps improve strength, coordination, and agility. You lift a barbell from just above your knees to overhead in one smooth movement, engaging your hips, shoulders, and core.
How to do it
The Hang Power Snatch is a powerful weightlifting exercise that helps improve strength, coordination, and agility. You lift a barbell from just above your knees to overhead in one smooth movement, engaging your hips, shoulders, and core.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs9. Hang Snatch
SETS LOGGED115,149Hamstrings Strength73 mScoreHamstringsBarbellsThe Hang Snatch is an exercise that builds explosive power and coordination by lifting a barbell from a hang position to overhead in one smooth movement. It's great for developing strength and improving Olympic lifting techniques.
How to do it
The Hang Snatch is an exercise that builds explosive power and coordination by lifting a barbell from a hang position to overhead in one smooth movement. It's great for developing strength and improving Olympic lifting techniques.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs10. Muscle Snatch
SETS LOGGED44,670Hamstrings Strength91 mScoreHamstringsBarbellsThe Muscle Snatch is a slower version of the Snatch exercise that helps you learn proper form and build strength. It's great for beginners and can be done even if you don’t plan to lift for competition.
How to do it
The Muscle Snatch is a slower version of the Snatch exercise that helps you learn proper form and build strength. It's great for beginners and can be done even if you don’t plan to lift for competition.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs11. Power Clean
SETS LOGGED581,017Hamstrings Strength72 mScoreHamstringsBarbellsThe Power Clean is a powerful exercise that strengthens multiple muscle groups by lifting a barbell from the ground to your shoulders in one quick motion. It helps develop strength and power, making it a great choice for athletes.
How to do it
The Power Clean is a powerful exercise that strengthens multiple muscle groups by lifting a barbell from the ground to your shoulders in one quick motion. It helps develop strength and power, making it a great choice for athletes.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs12. Power Clean from Blocks
SETS LOGGED16,571Hamstrings Strength90 mScoreHamstringsBarbellsThe Power Clean from Blocks is a simplified version of the traditional Power Clean. It allows users to focus on strength and technique without starting from the floor, making it accessible for those with mobility issues and emphasizing the explosive movement.
How to do it
The Power Clean from Blocks is a simplified version of the traditional Power Clean. It allows users to focus on strength and technique without starting from the floor, making it accessible for those with mobility issues and emphasizing the explosive movement.
13. Power Snatch
SETS LOGGED108,306Hamstrings Strength61 mScoreHamstringsBarbellsThe Power Snatch is a full-body Olympic lift that builds strength, speed, and coordination. It involves lifting a barbell from the floor to overhead in one smooth motion while engaging key muscles like the hamstrings, glutes, shoulders, and core. This exercise is designed for experienced lifters and requires careful technique for safety and effectiveness.
How to do it
The Power Snatch is a full-body Olympic lift that builds strength, speed, and coordination. It involves lifting a barbell from the floor to overhead in one smooth motion while engaging key muscles like the hamstrings, glutes, shoulders, and core. This exercise is designed for experienced lifters and requires careful technique for safety and effectiveness.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs14. Power Snatch from Blocks
SETS LOGGED5,849Quadriceps Strength88 mScoreQuadricepsBarbellsThe Power Snatch from Blocks is a beginner-friendly version of the traditional Power Snatch. It works many muscle groups and allows you to focus on your technique since the barbell starts elevated on blocks, minimizing strain from the ground.
How to do it
The Power Snatch from Blocks is a beginner-friendly version of the traditional Power Snatch. It works many muscle groups and allows you to focus on your technique since the barbell starts elevated on blocks, minimizing strain from the ground.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs15. Romanian Deadlift
SETS LOGGED2,878,232Hamstrings Strength98 mScoreHamstringsBarbellsThe 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
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.
Sets, Reps, Weight18reps70lbs28reps70lbs38reps70lbs
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