30 minute advanced leg workout with a barbell

Here's everything you need to try our 30 minute advanced leg workout with a barbell. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Sumo Deadlift
  • Front Rack Reverse Lunge
  • Barbell Squat in Lunge
  • Barbell Good Morning

Circuit 1

Complete this round 3 times.

Sumo Deadlift

Complete 6 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Sumo Deadlift

Follow these cues to perform Sumo Deadlift correctly:

  • Use a wide stance with the hands inside the feet
  • Keep the hips low and open up the groin.

Front Rack Reverse Lunge

Complete 10 meters

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Primary
Lower Body
Squat

The front rack reverse lunge or barbell front rack reverse lunge is a challenging unilateral squat movement.

Benefits of Front Rack Reverse Lunge

The primary benefit of the front rack reverse lunge is its ability to build strength in the legs. Secondarily it can improve stability, balance and core strength.

How To Do Front Rack Reverse Lunge

  1. Start in a front rack position, with the barbell just above the clavicle.
  2. Lunge backwards and gently touch the knee to the floor whilst keeping the spine neutral.
  3. Step back to the starting position to finish the repetition.

Coaching Tips For Front Rack Reverse Lunge

Follow these cues to perform Front Rack Reverse Lunge correctly:

  • Keep the torso angle as verticle as possible
  • Gently touch the knee to the floor
  • Use the front leg to lift the weight.

Barbell Squat in Lunge

Complete 6 repetitions

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Primary
Lower Body
Squat

Coaching Tips For Barbell Squat in Lunge

Follow these cues to perform Barbell Squat in Lunge correctly:

  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
  • Torso is slightly forward but stays in a fixed position.

Barbell Good Morning

Complete 10 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For Barbell Good Morning

Follow these cues to perform Barbell Good Morning correctly:

  • Bend at the knees and the hips, hinge at the hips slowly bringing the chest towards the floor
  • Feel the tension in the hamstrings.

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This workout was made by Sean Klein

Sean Klein

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Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.