Lower Body Barbell Workout | At Home or Gym

lowr body barbell workout

Legs Barbell Workout


Hey, there Foxy Nation! This week I have a killer lower body barbell workout for you to try at the gym. Or maybe you have a barbell laying around in your garage. We are hitting the quads, hamstrings, and glutes with super traditional exercises. You don’t need to focus on isolation exercises to build lean muscle. Stick to the compound workouts!

I hope you enjoy the workout feel free to workout with me in the video below.


lower body barbell workout



1. Start nice and tall with your feet slightly wider than shoulder-width apart

 2. Keep your spine in a straight line by making sure you keep your head looking forward. And keep that core tight

3. Push your hips back so that your knees are at a 90-degree angle and your thighs are parallel with the ground

4. Pause for a second at the bottom of the motion and then push through your heels to bring yourself up





lower body barbell workout

Squat Jumps


1. Again, stand with your back straight and neutral

2. After you lower yourself down with your hips, explode up towards the ceiling

3. Once your feet touch the ground again, immediately jump up again




lower body barbell workout

Reverse Lunges


1. Get in the starting position with your feet about shoulder-width apart and your chest up

2. Take a step back with your right leg and push your hips back until your body lowers.

  1. Your knee should be almost touching the ground before you return to the starting position. Put your weight in the heel of that front leg to bring you back to the start.

4. Repeat all the reps on one leg before moving on to the opposite leg




lower body barbell workout


Glute Bridges


1. Start on the floor with your feet pointed out about hip-width apart and your back flat on the floor. You can lower your arms down by your sides

2. Use your glutes to lift your hips up off the ground. And squeeze at the top of the movement

3. Lower yourself back down and repeat for 12 reps.



lower body barbell workout




1. Place your feet hip-width apart & directly in the center underneath the barbell

2. Inhale as you lower your hips until your shins touch the bar

3.  Keep your chest up and your head looking forward as you drive through your heels to move the weight up

4. Bend your hips to lower the bar back down to the floor





What is your favorite leg exercise?  

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Peace & Love,







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Lower Body Exercises Without Equipment

lower body exercises

4 Easy Lower Body Exercises Without Equipment

You don’t need to own any weights to participate on leg day. All you need is a little bit of time and bodyweight. Your legs are essentially the foundation of your body. You use your legs to do absolutely everything. We literally bend, walk, lift, and squat throughout the entire day. You don’t need to go anywhere except the comfort of your living room to strengthen your legs and glutes with these lower body exercises. I hope you enjoy the post and if you don’t feel like reading, check out my video instead! 


lower body exercises


If you are not a fan of squats (you should be) there are plenty of other exercises that work your lower back, hips, and inner and outer thighs. But squats are just amazing, so here’s how you do them properly. The idea is to squat down as if you were about to sit in a chair. Stand with your feet slightly wider than shoulder-width apart. Then, bend your knees and squat until your legs are parallel to the floor. Make sure to keep your heels on the floor and knees behind your toes. Stand straight up and repeat. I like to do 3 sets of 25 reps.


lower body exericses


Start by standing up straight with good posture and place your hands on your hips. Next, step forward as you bend at both knees. Keep your core activated for balance as you step back and do the same thing on the opposite leg. Lunges really target the hamstrings, glutes and thighs. I try to do 3 sets of 20.


Side Lunges

Keep your body low and take a side step to the right with your toes pointed. As you transfer your weight to the right, keep your butt pushed out. (It took me awhile to figure out to push out the glutes) Also, make sure you are keeping your spine straight and head up.


lower body exercises

Curtsy Lunges

You can improve your strength as well as posture and with curtsy lunges. It takes balance to perfect proper technique. Start by standing straight and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing, and switch sides to perform 1 rep.


lower body exercises

Wall Sits

Wall sits sound like the easiest exercise in the world. Well, guess what? They’re not. Find a wall and stand with your feet more than shoulder width apart. Keeping your back straight against the wall, bend your knees until your thighs are parallel to the floor. Hold this position for 30 seconds- 1 minute for sets. You’ll feel the burn sooner than you think.


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