45 minute intermediate lower body workout with a barbell

Here's everything you need to try our 45 minute intermediate 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Barbell 45 Degree Lunge
  • Circuit 2
  • Deadlift
  • Barbell Reverse Lunge
  • Circuit 3
  • Barbell Good Morning
  • Barbell Straight Leg Deadlift

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.

Circuit 2

Complete this round 3 times.

Deadlift

Complete 5 repetitions

Coaching Tips For Deadlift

Follow these cues to perform Deadlift correctly:

  • Keep your back neutral, reach full extension of the hips and knees and control the weight to the floor
  • Maintain an arch in the lower back.

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.

Circuit 3

Complete this round 3 times.

Barbell Good Morning

Complete 8 repetitions

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.

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.

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This workout was made by Sean Klein

Sean Klein

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