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Intermediate Lower Body: Barbell Low Bar Squat & Barbell Sumo Deadlift

A 40-minute lower body session at intermediate level. 10 video-guided movements — including Barbell Low Bar Squat and Barbell Sumo Deadlift — using barbell, bodyweight, cable machine, dumbbells, machine. Follow along with demo clips, timed rests and set logging.

40 min 10 exercises

The workout

  1. 1

    Barbell Low Bar Squat

    3 × 8

    Maintain a stable core and drive hips back and down, keeping chest up. Works quads, glutes, and hamstrings.

  2. 2

    Barbell Sumo Deadlift

    3 × 7

    Widen your stance, push knees out, and drive through heels with a flat back. Works glutes, hamstrings, and quads.

  3. 3

    Dumbbell Rear Lunge From Step

    3 × 10

    Step back and down from an elevated surface, maintaining an upright torso. Works quads, glutes, and hip stability.

  4. 4

    Dumbbell Single Leg Deadlift

    3 × 10

    Hinge at the hip, keeping a straight back, extend the non-working leg behind you. Works hamstrings, glutes, and balance.

  5. 5

    Elevanted Goblet Squat

    3 × 12

    Hold a dumbbell vertically at your chest and squat deep, driving knees out. Works quads, glutes, and hip mobility.

  6. 6

    Smith Frog Hip Thrust

    3 × 15

    Place feet wide with heels together, drive hips up towards the ceiling. Works glutes and hamstrings.

  7. 7

    Cable Standing Leg Curl

    3 × 15

    Stand facing the machine, curl one heel towards your glutes, squeezing the hamstring. Works hamstrings.

  8. 8

    Dumbbell Glute Bridge

    3 × 20

    Lie on your back with feet flat, drive hips up, squeezing glutes at the top. Works glutes and hamstrings.

  9. 9

    One Leg Floor Calf Raise

    3 × 20

    Stand on one leg, raising up onto the ball of your foot, controlling the descent. Works gastrocnemius and soleus.

  10. 10

    TRX Straight Hip Leg Curl

    3 × 15

    Lie on back with heels in TRX straps, pull heels to glutes, lifting hips. Works hamstrings and glutes.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

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