Bar and Weight Plate Leg Exercises
Bar and Weight Plate Leg Exercises
Whether you want to target your glutes, hamstrings, or calves, you can't go wrong with these bar and weight plate exercises. Read our guide below.
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1.5 Rep Squat
• Stand with a Barbell on your traps and your feet wide.
• Lower into a full squat.
• Raise halfway before lowering to your bottom position.
• Stand up to complete the full rep.
GET GOOD FORM: Your feet should be facing at 10 and 2 on a clock face.
Anderson Squat
• Stand between two stacks of tall jerk blocks.
• Place a loaded weight bar on your traps.
• Stand tall, then lower it back to the blocks.
WHY IT WORKS: This exercise eliminates the eccentric part of the squat, allowing you to focus on the concentric.
B Stance Deadlift
• With your toes underneath a barbell, step one foot back, elevating the heel.
•Lift the bar off the floor, keeping it close to your body.
• Pause at the top of the movement before slowly lowering the bar.
GET GOOD FORM: Keep your core braced and your spine neutral.
B Stance Hip Thrust
• Rest the middle of your back against a hip thrust bench, feet hip width apart and a barbell across your hip crease.
• Hold onto the bar and lift your hips so your knees and hips are in line.
• Step one foot forward and lift the toes up.
• Drop your hips back towards the floor.
• Squeeze your glutes as you lift your hips back up.
TOP TIP: If you find this exercise uncomfortable, a barbell hip thrust pad can help.
B Stance Romanian Deadlift
• Step one foot back a few inches and keep the heel raised. Keep your front foot planted.
• With a soft bend in your knees, lift the bar from the floor.
• Lower the weight to just below your knees before pausing and raising it again.
VARIATION: You can also perform this with Dumbbells.
Block Pull
• Place a loaded barbell on a pair of jerk blocks.
• Hinge, grabbing hold of the bar.
• Keeping the bar close to your legs, rise into a deadlift.
• Hinge again to lower the bar back to the blocks.
WHY IT WORKS: By removing the initial phase of the deadlift, you can focus on improving your form during the second half.
Block Snatch
• Begin by setting up a barbell on a pair of jerk blocks.
• Hinge at your hips and bend your knees before grabbing the bar.
• Extend your legs, pulling the bar upwards.
• Drop into a squat and catch the bar with fully extended arms.
• Stand up straight before letting the bar lower.
TOP TIP: Jerk Blocks are stackable, meaning you can find the perfect height.
Box Squat
• Begin with a squat box, plyo box, or weight bench behind you.
• Squat until your glutes connect with the top of the box.
• Maintain tension in your core and stand back up to complete one rep.
VARIATION: You can either pause on the box or stand straight back up.
Bulgarian Split Squat
• Stand in front of a split squat stand and place one foot onto it. The shin of your working leg (front leg) should be vertical.
• Hold a barbell on your back.
• Lower your back knee to the ground before raising it.
GET GOOD FORM: Imagine coming straight down, like in a lift, rather than forward and down, like on an escalator.
Chain Squat
• Attach weightlifting chains around a barbell.
• Lower into a full squat before standing back up.
WHY IT WORKS: The chains make the load heavier near the top of the lift, making you push harder.
Clean
• Stand with your feet under a barbell, approximately hip width apart.
• Bend at the knees to grab the bar just outside your legs.
• Drive the floor away and pull the bar past your knees, jump as hard as you can.
• Punch your body under the bar to get it in a front squat position.
FUNCTIONAL FITNESS: Cleans work your explosive power, which will help you run.
Clean and Jerk
• Hold onto a barbell, dip down, with your glutes pushed out, keep your arms straight and lower the bar to knee height.
• Pushing your hips forward and the bar up, move onto your toes and pull under the bar, elbows raised and horizontal with the floor.
• Dip down and push the bar up, driving one foot forward and one foot back.
TOP TIP: This is a very complex exercise. Click the blog below to get a video guide.
Cross Arm Front Squat
• With the bar on a Squat Rack, secure it across your shoulders.
• Cross your arms, placing the hands on top of the barbell and keeping your elbows as high as possible.
• Step up and back from the rack and front squat, keeping your upper body steady.
WHY IT WORKS: This is a great alternative to a front squat if you have poor wrist mobility.
Curtsy Lunge
• Place a barbell on your shoulders.
• Cross one leg in front of the other and lower the rear knee towards the floor.
• Reverse the movement to complete one rep.
GET GOOD FORM: Keep your back upright throughout the exercise – you should perfect the bodyweight version first.
Cyclist Squat
• Stand with your heels on a squat ramp, holding a barbell in a back squat position.
• Squat down, taking care not to tip forward.
• Push through the floor to stand up. Lower straight away and repeat for the desired amount of reps.
WHY IT WORKS: A cyclist squat is a great way to target your quads with less stress no the adductors, hips, and low back.
Deficit Deadlift
• Stand on top of a bumper plate or exercise step.
• Bend at the knees and hips to pick up a loaded barbell.
• Pull the bar up your legs until you are standing upright.
• Lower the barbell back to the floor.
WHY IT WORKS: Adding a deficit to your deadlift will increase your posterior chain activation.
Front Squat
• Set up a barbell between armpit and shoulder height.
• Walk under the bar, resting it on the front of your shoulders.
• Bend your arms to hold the barbell in an underhand grip.
• Unrack the bar, keeping your chest up, and squat down.
TOP TIP: Some people find this movement uncomfortable at first. Begin by practicing with an unloaded barbell.
Good Morning
• Place a barbell at the base of your neck, holding on both sides.
• With your feet shoulder width apart, brace your core and hinge at the hips.
• When you feel a pull on your hamstrings, reverse the movement to stand up.
VARIATION: If you squat after hinging, this exercise becomes a Kang squat.
Hang Power Clean
• Hold a barbell with your hands outside your shoulders and your arms long.
• Lower the bar until it is just above your knees.
• Jump slightly, shrugging your shoulders and pulling under the bar.
• Catch the bar in a quarter squat front rack position.
• Stand up straight to complete the rep.
REGRESSION: You should master the traditional clean before incorporating this exercise.
Hang Power Snatch
• Hold a bar just above your knees, with your feet hip width apart.
• As you lift the bar, extend your arms.
• Pull your body underneath the barbell, ending in a partial squat.
• Fully extend your knees and hips.
WHY IT WORKS: The hang power snatch improves your postural strength and your explosiveness.
Hang Snatch
• Hold a barbell in a wide grip, between your knees and hips.
• Extend upwards, pulling the bar as you rise.
• Drop underneath the bar, into a squat.
• Catch the barbell with straight arms.
• Keeping the bar overhead, stand up straight.
VARIATION: The hang snatch variation focuses on the latter half of the snatch.
Heel Raised Back Squat
• Hold a barbell, resting it on your traps.
• Place your heels onto a squat ramp.
• Bracing your core, lower down into a squat.
WHY IT WORKS: Using a Squat Ramp Platform forces your knees over your toes, making it easier to achieve a deep squat.
High Bar Back Squat
• Hold a barbell over the top of your traps, hands shoulder width apart.
• Squeeze your shoulder blades and brace your core before squatting.
• Stand back up.
WHY IT WORKS: The high bar squat makes it easier to squat low, and targets your quads.
Hip Bridge With Arm Raise
• Lie on the floor with your knees pointing at the ceiling and your feet hip width apart.
• Holding a bumper plate above your chest, lift your lower back, squeezing your core and glutes.
• Draw the plate overhead before reversing the movement.
TOP TIP: Draw the plate slowly, with good control.
Hip Thrust
• Sit on the floor, feet flat, and upper back resting on a hip thrust bench.
• Hold a barbell over your hip crease.
• Drive the floor away with your heels until your hips are locked out.
GET GOOD FORM: Squeeze your glutes at the top of the movement.
Jefferson Deadlift
• Stand over a barbell, one foot in front, and one foot behind.
• Squat straight down to grab hold of the bar, keeping your chest raised.
• Extend your hips and knees, bringing the bar up.
• Squat back down to complete one rep.
WHY IT WORKS: Jefferson deadlifts improve functional strength and enhance your stability.
Jump Squat
• Place a barbell on your upper traps, holding on to both ends.
• Drop into a quarter squat.
• Explosively jump upwards.
TOP TIP: Use an unweighted barbell for this until you have good form.
Kang Squat
• Stand with your feet in a squat stance and the bar on your traps.
• Hinge forward.
• Lower into a squat.
• Stand up and then straighten your body to complete one rep.
FUNCTIONAL FITNESS: This mobility exercise improves your hamstrings and hips, translating to real world benefits.
Kas Glute Bridge
• Rest your mid-upper back on a hip thrust bench. Place a barbell over your hips, with your legs at a 90 degree angle.
• Drop your hips a few inches then lift them to the starting position, squeezing your glutes.
WHY IT WORKS: Unlike a hip thrust, the Kas glute bridge targets only the glute muscles, making it a very focused exercise.
Landmine Reverse Lunge
• Stand with a Landmine perpendicular to you, holding the bar with both hands.
• Step back with one leg, lowering the knee near the floor before standing up again.
MULTIPLE MUSCLES: This is a fantastic leg exercise. It targets your glutes, quads, and hamstrings.
Landmine Romanian Deadlift
• Stand facing a landmine, holding it in both hands.
• Lean forwards, pushing your hips back to lower the bar near the floor.
• Keeping hold of the bar, push through your heels to stand up.
WHY IT WORKS: A landmine version of an RDL increases the load on your hamstrings, glutes and lower back as it requires you to push your hips further back.
Landmine Single Hip Thrust
• Place a hip thrust bench under your shoulders, both feet on the floor, and hold the landmine on one hip.
• Lift the leg on the opposite hip and lower your glutes towards the floor before pushing up again.
GET GOOD FORM: At the start of the exercise your spine should be parallel to the floor.
Landmine Single Leg Deadlift
• Hold a landmine handle in your right hand.
• Push your right leg back and slowly raise and lower the barbell.
TOP TIP: Make sure you perform this unilateral exercise on both sides.
Landmine Squat
• Hold the end of a barbell in two hands, just above the middle of your chest.
• With your feet shoulder width apart, squat down, and stand up.
WHY IT WORKS: The goblet position of the barbell reinforces correct spinal posture.
Landmine Sumo Deadlift
• Hold a landmine with both hands, with the bar directly in front of you.
• Keeping your feet wide, lower the bar towards the floor.
MULTIPLE MUSCLES: Taking a sumo stance means you will also train your adductors.
Low Bar Back Squat
• Hold a Barbell across the back of your traps.
• With your feet shoulder width apart, squat down.
• Maintain a natural forward torso lean.
• Raise yourself back up to standing.
WHY IT WORKS: The low bar squat makes it easier to lift more weight, and targets your glutes.
Man Maker
• Start in a high plank position, both hands on a barbell.
• Perform a push up.
• Jump forward, keeping hold of the bar, and point your chest to the wall in front of you.
• Stand up, lifting the bar with high elbows and catching the weight at shoulder height.
• Perform a quarter squat.
• Explode upwards, pushing the bar overhead.
MULTIPLE MUSCLES: The man maker targets your glutes, quads, lower back, hamstrings, shoulders, upper back, and triceps.
Overhead Squat
• With your feet hip width apart, hold a barbell above the crown of your head.
• Squat down, until your thighs are parallel with the floor.
• Pause, then drive back up to standing.
GET GOOD FORM: You should perform this exercise with a wide grip.
Overhead Walking Lunge
• Hold a bumper plate in two hands, arms extended above your head.
• Take a big step forward and lunge, lowering the back knee.
• Stand up and repeat on the other leg.
GET GOOD FORM: Your front knee should be stacked over your ankle, with your back straight and your hips squared forward.
Pause Squat
• Get into the top position of a barbell back squat.
• Lower yourself until you are at full squat depth.
• Pause for three seconds before rising.
WHY IT WORKS: Pause squats remove the stretch-shortening cycle, ensuring you don’t use momentum to stand up.
Pin Squat
• Set the pins in a power rack at either 1/2 or 1/4 squat height.
• With your feet just outside shoulder width, unrack the bar.
• Lower into a squat until the bar rests on the pins.
• Pause for a few seconds before standing up.
VARIATION: You can perform pin squats in either a back squat or front squat position.
Plate Hop
• Place a bumper plate on the floor, in front of your feet.
• Hop on and off the plate as fast as possible.
GET GOOD FORM: Keep your feet close together during the hop.
Power Clean
• Stand with your feet shoulder width apart and underneath a Bar.
• Grab the bar on the outside of your feet, chin pointing forwards.
• Push the floor away to pick the bar up. Once it goes past your knees, jump as hard as possible.
• Pull your body under the bar, catching it in a quarter front squat position.
TOP TIP: Make sure to cushion yourself when you land.
Quarter Squat
• Place a barbell across your back, in either a high bar or low bar position.
• Squat down, only going to 1/4 of your full squat depth.
• Stand back up to complete one rep.
WHY IT WORKS: Quarter squats can build strength and power while reducing strain on your back and knees.
Reverse Lunge
• Hold a bar on your upper traps, hands outside your shoulders.
• Step one leg back, shifting your weight to your front leg.
• Drop the back knee to the floor.
• Reverse the movement to complete one rep.
FUNCTIONAL FITNESS: Barbell reverse lunges will train your strength, your coordination, and your conditioning.
Reverse Lunge and Rotate
• Hold a weight plate in both hands.
• Step into a backwards lunge, lowering your back knee until it is just above the ground.
• Rotate your torso towards your front leg.
TOP TIP: Using a tri grip weight plate will make this exercise much easier.
Romanian Deadlift
• Bend over, holding a barbell in a shoulder width, overhand grip.
• Point your feet slightly outwards and lift your torso upwards, taking the bar with you.
VARIATION: You might find using a mixed grip is more comfortable.
Safety Bar Squat
• Add weight plates to a safety bar.
• Holding onto the handles, balance the bar on your back and squat down.
• Push through your legs to stand up straight.
VARIATION: The handles on a safety squat bar are great for people who have poor upper body mobility.
Side Lunge
• Place a barbell on your back, just below your neck.
• Step one leg to the side, foot at 45 degrees.
• Bend into that knee, keeping the other leg straight.
GET GOOD FORM: Keep both heels on the ground at all times.
Single Leg Deadlift
• Hold a barbell in front of your body.
• Lift one foot off the ground and slightly bend on your front knee.
• Hinge, lowering the barbell to your shins before standing up.
REGRESSION: If you struggle with your balance you can regress to a B stance deadlift.
Snatch
• Begin in a deadlift position, and with a wide grip on the bar.
• Raise the bar up your body, lifting your heels.
• When the barbell reaches your shoulder level, dip underneath it, extending your arms to the sky.
• Keeping your arms straight, stand up.
TOP TIP: This is a complex exercise, so start with an unloaded bar.
Spanish Squat
• Tie a Resistance Band around an anchor. Place the open loops around the back of each leg. The band should be fairly taut.
• Hold a weight plate in front of your chest, horizontally.
• Sit back into a squat.
• Push into the band to stand up.
WHY IT WORKS: Spanish squats produce greater quad activation than regular squats.
Squat With Shoulder Press
• Hold a bumper plate in front of your chest, feet slightly wider than your hips, and your elbows tucked in.
• Squat down.
• Stand up, raising the plate overhead.
• Lower the plate back to your chest before starting the next rep.
TOP TIP: Look forward throughout the whole movement to keep your core stable.
Staggered Trap Bar Deadlift
• Stand inside a trap bar, with one foot behind the other. Your back leg should be bent at the knee and balancing on the balls of your foot.
• Hinge down to grab the handles.
• Brace and stand, bringing the bar with you.
GET GOOD FORM: The handles should be in line with the middle of your front foot.
Stiff Leg Deadlift
• With your feet hip width apart, bend down to grip the bar on either side of your shins.
• Lift the bar, keeping it in a straight line, close to your body.
• Pause at the top of the movement and return the bar to the floor.
TOP TIP: Keep a slight bend in your knees, don’t lock them out.
Sumo Squat
• Stand with your feet wide apart.
• Place a loaded bar on your shoulders.
• Push your glutes back and squat down, trying to keep your chest upright.
• Drive through your heels to stand back up.
VARIATION: Sumo squats can also be performed with kettlebells or dumbbells. Hold them at your sides or at your chest.
Toe Raised Romanian Deadlift
• Hold a barbell and place your toes on a squat ramp.
• Hinge, pushing back towards the wall.
• Lower the bar, keeping it close to your body, before raising it up.
WHY IT WORKS: Raising your toes in a deadlift prevents your knees from travelling excessively forward.
Trap Bar Jump Squat
• Standing inside a trap bar, grab the handles and squat down.
• Jump as high as possible.
• Absorb the landing.
TOP TIP: Regroup between jump squats, don’t go straight into another.
Trap Bar Squat
• Stand inside a trap bar.
• Squat down and grab the handles.
• Stand up with the bar and squat for multiple reps.
WHY IT WORKS: A trap bar is useful if you don’t have access to a squat rack.
Wall Sit with Forward Plate Hold
• Stand with your back against a wall, holding a Weight Plate in both hands.
• Lower into a seated position, knees open.
• Extend your arms out straight and hold the position as long as possible.
MULTIPLE MUSCLES: This exercise will target your chest, core, shoulders, arms, and legs.
Wall Sit With Overhead Plate Hold
• Stand with your back against a wall and walk your legs in front of you, knees apart.
• Holding a weight plate at your torso, slide down the wall.
• Lift the plate above your head and hold.
TOP TIP: If you are using a large bumper plate, angle it forwards slightly to stop it hitting the wall.
Zercher Good Morning
• Hold a bar in the crook of your elbows.
• Keeping your core tight, lean forwards at the hips.
• When your chest is parallel with the floor, reverse the movement.
TOP TIP: If you find this exercise painful, a barbell pad might help.
Zercher Split Squat
• Hold a barbell inside your elbows, and place the top of your foot on a split squat stand or weight bench.
• Squat down, keeping one foot on the stand.
• Drive through the floor to stand back up.
MULTIPLE MUSCLES: A Zercher split squat targets your quads, glutes, hamstrings, erector spinae, abs, traps and biceps.
Zercher Squat
• Place a weight bar in the crooks of your elbows.
• Keeping your feet slightly wider than your shoulders, sit into a squat.
• Push through your heels to stand and finish the rep.
WHY IT WORKS: This is a great leg exercise, targeting your quads and glutes.
Zercher Step Up
• Place a barbell between your biceps and forearms, pointing your fists towards the sky.
• Place one foot on a Plyo Box or exercise step.
• Lean forwards and step up with the other leg.
• Step off the box to complete one rep.
TOP TIP: Drive through the original foot. This gives you the power to step high.
Zercher Walking Lunge
• Hold a barbell in a Zercher position, in the crook of your elbows.
• With an upright torso, lower your back knee to the floor.
• Step up, step forwards, and repeat on the other leg.
• Continue alternating legs as you walk.
MULTIPLE MUSCLES: This exercise targets your quads, hamstrings, glutes, abs, traps, biceps, and erector spinae.
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