45 minute advanced lower body workout with a barbell

Here's everything you need to try our 45 minute advanced lower body 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Staggered Stance Good Morning
  • Barbell Straight Leg Deadlift
  • Front Rack Reverse Lunge
  • Circuit 2
  • Barbell Squat in Lunge
  • Away from Body Barbell Straight Leg Deadlift
  • Barbell Walking Lunge

Circuit 1

Complete this round 3 times.

Staggered Stance Good Morning

Complete 6 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For Staggered Stance Good Morning

Follow these cues to perform Staggered Stance Good Morning correctly:

  • Put as much weight as possible on the front leg, just using the back leg as a guide
  • Hinge as far as able whilst maintaining good positions.

Barbell Straight Leg Deadlift

Complete 8 repetitions

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Primary
Lower Body
Hinge

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.

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.

Circuit 2

Complete this round 3 times.

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.

Away from Body Barbell Straight Leg Deadlift

Complete 9 repetitions

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Primary
Lower Body
Hinge

Coaching Tips For Away from Body Barbell Straight Leg Deadlift

Follow these cues to perform Away from Body Barbell Straight Leg Deadlift correctly:

  • Keep the barbell underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

Barbell Walking Lunge

Complete 15 meters

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Primary
Lower Body
Squat

Coaching Tips For Barbell Walking Lunge

Follow these cues to perform Barbell Walking Lunge correctly:

  • Gently touch the knee to the floor
  • Use the front leg to lift the weight
  • Move fluidly with control.

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This workout was made by Sean Klein

Sean Klein

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