5-Min Barbell Leg Workout: Sculpt Your Lower Body in Minutes

Hello FitGAG readers! Today’s workout will see us putting our legs to the test with a high-intensity 5-minute barbell leg workout. Start by placing your barbell on the ground in an open area.

Be careful not to gain too much weight. Although these exercises might seem simple at first glance, this is 5 minutes of continuous exercise.

Total Length: 5 Minutes

Intensity: High

Equipment: Barbell

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Barbell Leg Workout

Each of the following exercises should be completed in 60 seconds. Then, transition to the next exercise with no rest. Take a break if you feel the need.

Try to increase your weight, perform more reps, and/or take fewer rests each time you complete this circuit.

#1 Front Squat

Setup

• Stand straight up with your feet shoulder-width apart from a barbell.
• Grab the barbell in an overhand grip, and place it on your front deltoids. Keep your elbows high and your core tight.

Instruction

1. To squat below your knees, hinge at your waist.
2. Take a moment to relax your quads and glutes, and then push upwards from the starting position.
3. Repeat!

#2 Alternating Lunges

Setup

• Now, place the barbell on your traps in front of your head.
• Stand with your feet close together.

Instruction

1. Stand forward on one foot, and then lunge to the ground until your back knee touches the ground. Keep your front knee in line with your front foot.
2. Next, contract your front quad and lift upwards to return to the starting point.
3. Continue this motion on the opposite side and alternate your legs.

#3 Jefferson Squat

Setup

• Now place the barbell on a flat surface.
• Place your front foot perpendicular to the barbell on the barbell and straddle it. Depending on your hip flexibility, comfort, and toe angle, you can tilt the toe slightly inward. The barbell is parallel to your other foot, so the opposite foot faces the side.

Instruction

1. To stand up, contract your glutes and quads.
2. Grab your glutes and return to the beginning position.
3. Continue this motion for thirty seconds, then switch to the other leg.

#4 Romanian Deadlift

Setup

• Place a barbell on your ground and place it in front of you. Step forward until the barbell touches the middle of your feet.
• Bend your knees at the waist, so your back is parallel to the ground.
• Hold the bar straight up with your palms facing you and your hands slightly wider than your shoulders apart.
• Stand tall and lift the barbell.

Instruction

1. Bend your knees slightly and then hinge at the waist. Then, slowly lower the barbell towards the ground. As your hips move backward, you should feel a deep stretch of your hamstrings.
2. Pause at the bottom for a second, then reverse the motion and return to the standing position. In this position, squeeze your glutes.
3. Keep your core tight, keep it there, then repeat the process!

#5 Back Squat

Setup

• Stand straight up with your feet shoulder-width apart from the barbell.
• Grab the barbell in your overhand grip, and place it behind your head on your traps. Engage your core.

Instruction

1. To squat below your knees, hinge at your waist.
2. Take a moment to relax your quads and glutes, and then push upward from the starting position.
3. Repeat!