{"id":5837,"date":"2021-11-22T01:00:55","date_gmt":"2021-11-22T06:00:55","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5837"},"modified":"2023-07-19T16:58:32","modified_gmt":"2023-07-19T20:58:32","slug":"barbell-leg-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/barbell-leg-exercises","title":{"rendered":"20 Best Barbell Leg Exercises to Add to Your Workout"},"content":{"rendered":"\n

If you want to bolster your quads, hamstrings, glutes, and calves with barbells only, this article can help you.<\/p>\n\n\n\n

In this article, I’ve shared the 20 best barbell leg exercises that will help you increase strength and mass and enhance your athletic performance.<\/p>\n\n\n\n

I’ll also share how you can integrate those exercises into your training program to maximize your lower body strength and shape your legs and glutes.<\/p>\n\n\n\n

This post is also great for people who want to combine dumbbell, barbell, band, and machine exercises to create an ultimate leg workout routine.<\/p>\n\n\n\n

Benefits of Training Legs with Barbells<\/strong><\/h2>\n\n\n\n

Every exercise equipment has some best features, whether it’s a barbell, dumbbell, or machine. And when it comes to barbells, they provide an excellent range of motion, help lift the maximum load, and target large muscle groups effectively.<\/p>\n\n\n\n

Barbell also allows you to perform various compound leg exercises, such as back squats, step-ups, lunges, and deadlifts.<\/p>\n\n\n\n

Compound movements<\/a> recruit multiple muscles simultaneously and help facilitate strength and hypertrophy<\/a>.<\/p>\n\n\n\n

With barbells, you can train every lower body muscle effectively, including the quads, hamstrings, glutes, and calves, and help build firm and aesthetic legs.<\/p>\n\n\n\n

A Brief Overview of The Lower Body Muscles<\/strong><\/h2>\n\n\n
\n
\"Leg
Lower Body Muscles<\/figcaption><\/figure>\n<\/div>\n\n\n

The lower body primarily has four muscles to target for bodybuilding – quadriceps, hamstrings, calves, and glutes<\/strong>.<\/p>\n\n\n\n

Quadriceps are large muscles of the front part of your legs that spread from hips to knees. They are responsible for most of the day-to-day activities, such as running, jumping, and walking.<\/span> <\/p>\n\n\n\n

Hamstrings are located on the back of your thighs between the <\/span>glutes and knees. They engage during the knee flexion and hip hinge. Hammies also play a crucial role when you hop, run, sprint, or bend forward to pick up objects.<\/p>\n\n\n\n

The glutes are one of the largest muscles of the lower body situated between the hips and hamstrings. Strong glutes<\/strong><\/a> help you sit longer, stabilize the lower back<\/strong><\/a>, and help during various lifting<\/span> and athletic movements.<\/p>\n\n\n\n

Calves are a small but essential part of the lower body. It is located on the back of your lower legs, between your heels and knees.<\/p>\n\n\n\n

And to develop powerful legs and glutes, you need to work on each muscle.<\/p>\n\n\n\n

20 Barbell Exercises for Powerful Legs and Glutes<\/strong><\/h2>\n\n\n\n
    \n
  1. Back Squat<\/li>\n\n\n\n
  2. Front Lunges<\/li>\n\n\n\n
  3. Sumo Deadlift<\/li>\n\n\n\n
  4. Landmine Squat<\/li>\n\n\n\n
  5. Barbell RDL<\/li>\n\n\n\n
  6. Good Morning<\/li>\n\n\n\n
  7. Single Leg Deadlift<\/li>\n\n\n\n
  8. Step-up<\/li>\n\n\n\n
  9. Hip Thrust<\/li>\n\n\n\n
  10. Calf Raises<\/li>\n\n\n\n
  11. Front Squat<\/li>\n\n\n\n
  12. Zercher Squat<\/li>\n\n\n\n
  13. Reverse Lunges<\/li>\n\n\n\n
  14. Hack Squat<\/li>\n\n\n\n
  15. Lateral Lunges<\/li>\n\n\n\n
  16. Jefferson squats<\/li>\n\n\n\n
  17. Bulgarian Split Squat<\/li>\n\n\n\n
  18. Rack Pull<\/li>\n\n\n\n
  19. Barbell Seated Calf Raise<\/li>\n\n\n\n
  20. Sumo Squat<\/li>\n<\/ol>\n\n\n\n

    1. Barbell Back Squat<\/h3>\n\n\n
    \n
    \"Barbell<\/figure>\n<\/div>\n\n\n
    Force Type<\/th>Mechanics<\/th>Level<\/th>Muscles Worked<\/th><\/tr><\/thead>
    Push<\/td>Compound<\/td>Intermediate<\/td>Quad, Biceps Femoris, and Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    The back squat is a highly effective exercise that can alone build stronger legs and improve power performance.1<\/a><\/sup> Effect of 8 weeks of free-weight and machine-based strength training on strength and power performance \u2013 <\/a>Journal of Human Kinetics<\/span><\/p>\n\n\n\n

    It works on several muscles simultaneously, such as the quadriceps (primary), glutes, calves, and core.2<\/a><\/sup> Effects of squat training with different depths on lower limb muscle volumes<\/a> \u2013 European Journal of Applied Physiology <\/span><\/p>\n\n\n\n

    Doing back squats with a barbell<\/a> produces higher activation in the lower body and increases strength and size over time.<\/p>\n\n\n\n

    Steps to do it:<\/strong><\/p>\n\n\n\n

      \n
    1. Place a loaded barbell on the back of your shoulders and stand upright with your feet shoulder-width apart, toes pointing slightly out.<\/li>\n\n\n\n
    2. Brace your core, inhale, and bend at your hips and knees to squat down until your glutes are parallel to the floor.<\/li>\n\n\n\n
    3. Push into the floor with your feet to slowly return to the standing position.<\/li>\n\n\n\n
    4. Your back should remain flat during the entire movement.<\/li>\n<\/ol>\n\n\n\n

      2. Barbell Front Lunges<\/h3>\n\n\n
      \n
      \"Barbell
      Barbell Lunges<\/figcaption><\/figure>\n<\/div>\n\n\n
      Force Type<\/th>Mechanics<\/th>Level<\/th>Muscles Worked<\/th><\/tr><\/thead>
      Push<\/td>Compound<\/td>Intermediate<\/td>Legs and Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      The lunge is of the best barbell exercises for legs that hit the quads<\/a> and glutes and helps increase strength, balance, and flexibility.<\/p>\n\n\n\n

      Steps to do it:<\/strong><\/strong><\/p>\n\n\n\n

        \n
      1. Put the appropriate weight into the bar and hold it on the back of your shoulders.<\/li>\n\n\n\n
      2. Taking a large step, bring your right leg forward while keeping the rear foot in the same position.<\/li>\n\n\n\n
      3. Bend at your knees until your rear knee touches the floor.<\/li>\n\n\n\n
      4. Pushing through your leading foot, extend your knees to complete your first repetition.<\/li>\n\n\n\n
      5. Keep your core tight, chest up, and back straight during the entire movement.<\/li>\n<\/ol>\n\n\n\n

        3. Barbell Sumo Deadlift<\/h3>\n\n\n
        \n
        \"Barbell
        Sumo Deadlift<\/figcaption><\/figure>\n<\/div>\n\n\n
        Force Type<\/th>Mechanics<\/th>Level<\/th>Muscles Worked<\/th><\/tr><\/thead>
        Pull<\/td>Compound<\/td>Intermediate<\/td>Thighs and Glutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

        The Sumo deadlift works on the inner and side parts of your thighs and helps develop firm and defined legs.<\/p>\n\n\n\n

        It is also suitable for beginners as it puts less stress on the lumbar spine than the conventional deadlift.3<\/a><\/sup> Exercise Highlight: The Sumo Deadlift<\/a> \u2013 Research Gate <\/span><\/p>\n\n\n\n

        Steps to do it:<\/strong><\/strong><\/strong><\/p>\n\n\n\n

          \n
        1. Insert the appropriate weight into the bar and stand upright with your shin close to it.<\/li>\n\n\n\n
        2. Keep your feet two times wider than hip-width apart, with your toes pointing outward.<\/li>\n\n\n\n
        3. Brace your core, keep your back straight, and lower yourself to hold the bar firmly.<\/li>\n\n\n\n
        4. Your hands should be hip-width apart and between your legs. That\u2019s the start.<\/li>\n\n\n\n
        5. Pressing your foot against gravity, lift the bar with your full strength until your hips are fully extended.<\/li>\n\n\n\n
        6. Slowly return the bar back to the start. That\u2019s one rep.<\/li>\n<\/ol>\n\n\n\n
          \n\n\n\n

          4. Landmine Squat<\/h3>\n\n\n\n
          \n