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The Best Leg Barbell Workout For Mass

Target your Legs with This Leg Barbell Workout . Barbell Exercises for Legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves).
The following workout routine will help you strengthen the muscles in your Legs .

The 13 Best Leg Barbell Workout For Mass

  • Barbell Squat
  • Barbell Half Squat
  • Barbell Half Squat – Wide-Stance
  • Barbell Front Squat – Heels-Elevated
  • Barbell Front Squat – to Bench; Heels-Elevated
  • Barbell Front Half Squat – Wide-Stance
  • Barbell Hack Squat – Wide-Stance
  • Barbell Hack Squat – Heels-Elevated
  • Barbell Front Lunge
  • Barbell Front Lunge – Foot on Side
  • Barbell Step-Up
  • Barbell Calf Raise – Seated
  • Barbell Calf Raise – Standing

 

let’s go to work

each exercise 3 Sets of 10 reps

Barbell Squat

  1. Place a barbell on top of your shoulders behind your neck and crouch down until your thighs are parallel to the ground.
  2. Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause.
  3. Keep your back straight throughout.

 

Barbell Half Squat

  1. Place a barbell on top of your shoulders behind your neck and crouch down until your knees are at 90 degree angles.
  2. Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause.
  3. Keep your back straight throughout.

 

Barbell Half Squat – Wide-Stance

  1. Place a barbell on top of your shoulders behind your neck and crouch down until your knees are at 135 degree angles.
  2. Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause.
  3. Keep your back straight throughout.

 

Barbell Front Squat – Heels-Elevated

  1. Place a barbell on top of your shoulders in front of your neck, heels on top of a small step, arms crossed in front of your shoulders and knees at 90 degree angles.
  2. Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause
  3. Keep your back straight throughout.

 

Barbell Front Squat – to Bench; Heels-Elevated

  1. Sit on one end of a bench, place a barbell on top of your shoulders in front of your neck, arms crossed in front of your shoulders.
  2. Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause.
  3. Keep your back straight throughout.

 

Barbell Front Half Squat – Wide-Stance

  1. Place a barbell on top of your shoulders in front of your neck, arms crossed in front of your shoulders, knees at 90 degree angles.
  2. Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause.
  3. Keep your back straight throughout.

 

Barbell Hack Squat – Wide-Stance

  1. Crouch down and hold a barbell below your buttocks, arms extended.
  2. Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause.
  3. Keep your back straight throughout.

 

Barbell Hack Squat – Heels-Elevated

  1. Crouch down and hold a barbell below your buttocks, arms extended, heels on top of a small step.
  2. Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause.
  3. Keep your back straight throughout.

 

Barbell Front Lunge

  1. Stand up and place a barbell on top of your shoulders behind your neck.
  2. Take a wide step forward so that your knee shows a 90 degree angle and slowly bring yourself
  3. back up after a short pause. Alternate feet between repetitions.
  4. Keep your back straight throughout.

 

Barbell Front Lunge – Foot on Side

  1. Stand up and place a barbell on top of your shoulders behind your neck.
  2. Take a wide step forward so that your knee shows a 90 degree angle and slowly bring yourself
  3. back up after a short pause. Alternate feet between repetitions.
  4. Keep your back straight throughout.

 

Barbell Step-Up

  1. Hold a barbell behind your neck on top of your shoulders and place one foot on top of a bench in front of you.
  2. Push up with your leg which is on the bench to stand up and slowly bring yourself back down after a short pause. Alternate feet between repetitions.
  3. Keep your back straight throughout.

 

Barbell Calf Raise – Seated

  1. Sit down on the bench, place the front of your feet on top of the step and hold a barbell with both hands on top of your thighs.
  2. Raise the barbell by standing on your toes and slowly lower it back down after a short pause.
  3. Make sure that only the calf muscles are exercising.

 

Barbell Calf Raise – Standing

  1. Stand up, place the front of your feet on top of a small step and hold a barbell on top of your shoulders behind your neck.
  2. Raise yourself by standing on your toes and slowly lower yourself back down after a short pause.
  3. Make sure that only the calf muscles are exercising.

 

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