Barbell Leg Exercises to Build Strength
25 Barbell Leg Exercises to Build Strength with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Barbell Squat
This is one of the most well-known leg workouts. Try to invole not only your legs, but your whole body while doing the exercise.
IntermediateBarbellsPower Rack - 2
Barbell Stiff Leg Deadlift
When you want to focus on the back of your thighs, the perfect workout is a Stiff leg deadlift!
AdvancedBarbells - 3
Barbell Hip Thrust
It's a workout that can effectively build up your hip muscles!
AdvancedBarbellsFlat Bench - 4
Barbell Lunge
You can handle heavier weights than using dumbbells. You can target not only your hip muscles but also your core muscles by using barbells!
AdvancedBarbellsPower Rack - 5
Barbell Wide Squat
It is a squat that is performed with a wider leg width than a typical squat. It's a workout where you can feel new target inside your thighs!
AdvancedBarbellsPower Rack - 6
Sumo Deadlift
Lower-body muscles are more involved in this workout compared to conventional deadlift, making it easier for you to handle a heavier weight.
AdvancedBarbells - 7
Barbell Calf Raise
This exercise strengthens your calves and boosts ankle stability.
AdvancedBarbellsPower Rack - 8
Barbell Hack Squat
It's a squat that uses a lot of strength in the upper body and arms as a squat where you hold the barbell behind!
AdvancedBarbells - 9
Barbell Keeling Squat
Move your hips back and forth from a kneeling position to work your glutes and thighs.
AdvancedBarbells - 10
Barbell Narrow Squat
Literally, it's a squat that narrows the width of your feet. It's a workout that targets the muscles on the outside of your thighs because your feet are narrow.
AdvancedBarbellsPower Rack
Ranked 11–25
- 11
Front Squat
It is a workout that can give strong target to the muscles in front of your thighs with the barbell on your front shoulder!
AdvancedBarbells - 12
One Leg Barbell Hipthrust
You can get intense targeting because you raise one leg and hold it with only one leg!
AdvancedBarbellsFlat Bench - 13
Seated Calf Raise
It's a calf muscle workout where you can add loads using only barbells and benches even if you don't have a machine!
AdvancedBarbellsPower Rack - 14
Zercher Squat
Hold the barbell in front and do a squat. Great for working your quads, glutes, and core.
AdvancedBarbells - 15
B-stance Romanian Deadlift
A Romanian deadlift variation that loads one leg more, focusing on your glutes and hamstrings.
AdvancedBarbells - 16
Barbell Jefferson Squat
This squat uses a barbell between your legs to work your lower body and core.
AdvancedBarbells - 17
Barbell Walking Lunge
Build lower body strength and balance with lunges.
AdvancedBarbells - 18
Box Barbell Squat
Use a box to control your squat depth and build lower body strength.
AdvancedBarbellsBox - 19
Landmine Squat
Do a squat holding a barbell anchored at one end in front of your chest.
AdvancedBarbellsLandmine - 20
Pause Squats
Pause at the bottom to build lower body strength and stability.
AdvancedBarbells - 21
Pause Sumo Deadlift
Use a wide stance and a mid-rep pause to work your glutes and hamstrings.
AdvancedBarbells - 22
Squat Clean
Lift from the floor and catch in a squat for a full-body power move
AdvancedBarbells - 23
Barbell Overhead Squat
This advanced full-body move has you squatting with a barbell overhead, challenging your legs, core, and shoulder stability.
AdvancedBarbells - 24
Barbell Staggered Deadlift
This lower body hinge move uses different stances to work your hamstrings, glutes, and core.
AdvancedBarbells - 25
One Leg Barbell Deadlift
This advanced deadlift focuses on a single-leg hinge to build your hamstrings, glutes, core, and balance.
AdvancedBarbells
