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Beginner Lower Body: Barbell High Bar Squat & Kettlebell Sumo Deadlift

A 30-minute lower body session at beginner level. 10 video-guided movements — including Barbell High Bar Squat and Kettlebell Sumo Deadlift — using barbell, bodyweight, dumbbells, kettlebell. Follow along with demo clips, timed rests and set logging.

30 min 10 exercises

The workout

  1. 1

    Barbell High Bar Squat

    3 × 10

    Keep chest up, descend until hips are below knees, drive through heels. Works quadriceps and glutes.

  2. 2

    Kettlebell Sumo Deadlift

    3 × 10

    Wide stance, toes out, hinge hips back, keep chest up and back flat. Works glutes and hamstrings.

  3. 3

    Dumbbell Squat

    3 × 12

    Hold dumbbells at sides, squat down keeping chest lifted, drive up through the heels. Works quads and glutes.

  4. 4

    Forward Lunge

    3 × 10

    Step forward, lower back knee towards floor, keep front knee over ankle. Works quadriceps and glutes.

  5. 5

    Side Step Squat

    3 × 12

    Step sideways into a squat, keeping chest up and weight in the heel. Works glutes and adductors.

  6. 6

    Bottle Weighted Sumo Squat

    3 × 12

    Wide stance, hold bottle at chest, squat deep keeping chest up and knees out. Works glutes and adductors.

  7. 7

    Dumbbell Glute Bridge

    3 × 15

    Lie on back, feet flat, dumbbell on hips. Drive hips up, squeezing glutes at the top. Works glutes and hamstrings.

  8. 8

    Tip Toe Glute Bridge Pulse

    3 × 15

    Lift hips into a bridge, rise onto toes, then perform small pulses. Works glutes and hamstrings.

  9. 9

    Pelvic Tilt Into Bridge

    3 × 15

    Lie on back, flatten lower back to floor, then lift hips slightly. Works glutes and core.

  10. 10

    Dumbbell Standing Calf Raise

    3 × 20

    Hold dumbbells, rise onto balls of feet, squeeze calves at the top. Works gastrocnemius and soleus.

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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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