30 minute intermediate lower body workout with a barbell at home

Here's everything you need to try our 30 minute intermediate lower body workout with a barbell at home. 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Barbell 45 Degree Lunge
  • Barbell Squat in Lunge
  • Circuit 2
  • Barbell Straight Leg Deadlift
  • Barbell Reverse Lunge

Circuit 1

Complete this round 3 times.

Barbell 45 Degree Lunge

Complete 4 repetitions

Coaching Tips For Barbell 45 Degree Lunge

Follow these cues to perform Barbell 45 Degree Lunge correctly:

  • Step back at a 45-degree angle (diagonally) touching the knee to the floor
  • Be aware this can challenge range of motion, so keep the movement slow and do not force depth.

Barbell Squat in Lunge

Complete 4 repetitions

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.

Circuit 2

Complete this round 3 times.

Barbell Straight Leg Deadlift

Complete 7 repetitions

Coaching Tips For Barbell Straight Leg Deadlift

Follow these cues to perform Barbell Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the barbell close to the body and the hips high after the initial bend.

Barbell Reverse Lunge

Complete 6 repetitions

The barbell reverse lunge is a very good unilateral squat variation that can be used for multiple training outcomes.

Benefits of Barbell Reverse Lunge

The main benefit of the barbell reverse lunge is building strength through the unilateral squat movement pattern.

How To Do Barbell Reverse Lunge

  1. Start with the barbell positioned securely on the upper back and gripped tightly by the hands.
  2. Step back into the lunge position.
  3. Slowly control the knee to the floor.
  4. Come back to the starting position by using the muscles in the front leg to lift the weight.

Coaching Tips For Barbell Reverse Lunge

Follow these cues to perform Barbell Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

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