Lower Body Barbell Workout

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March 8, 2016 by Virginia

Today, I get to hit the barbell again (oh, how I’ve missed my baby!). I’ve decided to complete a lower body Barbell workout to get those lower body muscles moving. This workout is super short and super sweet. I’ll be doing four quick exercises, each will be 3 sets of 10 reps (each side when alternating), and I’ll be using 20 lbs in weight plates on my 10 lb bar, making my total lifting weight to be 30 lbs.

Complete 3 sets of 10 reps for each side

  • One Legged Deadlift: Start in upright position. Stand with your feet close together, and hold the barbell in a neutral grip at the level of your thighs.Lower barbell to the floor while raising your left leg straight out. Keep back straight and knee of supporting leg slightly bent. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or barbell contacts floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat on the other side.

 Dumbbell Single Leg Stiff-leg Deadlift

What I love about the one-legged deadlift is that it’s such an easy move that looks super complex (it’s easier than it looks), and it burns more than just your leg muscles. Your core is engaged, your shoulders work to bring the barbell back up, your glutes and lower back also get a nice burn with this move.

  • Weighted Lunge and Twist:  While holding a barbell over your shoulders, take a step forward with your right foot and bend both knees. Your back heel should lift off the floor. Descend until the back knee almost touches the floor. Twist your torso to the left without moving your lower body, and then rotate back to the center. Push off the floor with your right foot to return to the starting position. Repeat the exercise lunging with your left foot and turning your torso to the right.

This exercise is just genius because we get our abdominals working as well as our quadriceps and hamstrings. I love exercises that contribute to more than one muscle.

  • Weighted Squats: Position Barbell high on back of shoulders and grasp. Stand with shoulder width stance. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

Barbell Squat


Get that booty working! Squats are a great alternative to butt injections. These sweet moves will help to tighten and lift that booty to make you look amazing in anything.

  • Deadlift: With feet flat beneath bar squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Repeat.

Barbell Deadlift

Deadlifts are the ultimate exercise. Believed to work almost every muscle on your body …and all you really need is a barbell, and the determination to do it!


That’s it! 4 simple exercises for a quick and easy workout.

Much Love,




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