30 Minute Barbell Leg Shredding Workout

Unless you are some kind of freak, we all know that leg day sucks. Everyone loves a tight butt and some defined legs but no one wants to work for it. I am not going to lie and say that this leg routine is easy, but at the end of it all you will have results that you want. It still doesn't change the fact that this is leg day and leg day is awful.

Squat Jump

The squat jump is a great warm-up exercise to get the blood flowing and work the entire lower body at the same time.

  1. Start by standing with your feet shoulder-width apart and your arms at your sides.
  2. Place your weight into your heels and sit back like you are sitting on a chair.
  3. Stop when your knees are at 90 degrees, be sure that your knees do not pass the tips of your toes as that could cause injury.
  4. In one fluid motion swing your arms forward to shoulder height and power your body up into the air.
  5. Return to starting position and repeat this motion in 3 sets of 15 repetitions.

Front Squat

The front squat is an excellent movement that works the entire lower body, but by placing the weight in front of you, you are putting a little more emphasis on the quadriceps.

  1. Start by standing with your feet shoulder width apart and holding the dumbbell at your chest with your arms crossed over the bar.
  2. Place your weight into your heels and sit back until your knees are at 90 degrees.
  3. Return to starting position.
  4. Repeat in 3 sets of 15 repetitions.

Deadlift

The deadlift is such an awesome movement because it is a single movement that works the entire posterior chain. Before you take on this exercise check with someone at the gym or one of your friends to make sure you are doing it right. The wrong technique could lead to back injury.

  1. Start by standing with your feet shoulder width apart and your barbell in your hands resting on your thighs.
  2. Keeping a slight bend in your knees, bend at your hips, lowering the barbell as close to the ground as possible
  3. Using the muscles in your lower back, lift your body back to starting position.
  4. Repeat this motion in 3 sets of 15 repetitions.

Side Squats

This movement is perfect for the middle of the workout because it allows some of the bigger muscles to rest while working some of the smaller muscles that don't get as much love as they should.

  1. Start with a wide stance, wider than shoulder width apart.
  2. Hold the barbell on your shoulders behind your head.
  3. Keep your right leg straight and squat with your left leg so your body starts leaning to the left.
  4. Return to the starting position and perform the same action on the opposite side; this constitutes 1 repetition.
  5. Repeat this motion in 3 sets of 15 repetitions.

Squats

By now your legs are probably starting to feel like Jello, so this is the perfect time to throw in a traditional squat. What little bit of strength you have left will be need to finish out these squats and shred those legs.

  1. Start with a shoulder width stance and holding the barbell on your shoulders behind your head.
  2. Place your weight in your heels and squat back like you are sitting in a chair.
  3. Be careful not to let your knees extend past your ankles as this can cause injury.
  4. Squat into a 90 degree angle then return to starting position.
  5. Repeat this motion in 3 sets of 15 repetitions.

Calf Raises

Calf raises are an excellent way to round out this leg shredding workout because they round out the legs, but don't put as much stress on the larger leg muscles that you have obliterated by now.

  1. Start by standing with your feet hip width apart and holding the barbell on your shoulders behind your head.
  2. Stand up on your tip toes and hold the position for 2 seconds.
  3. Return to starting position.
  4. Repeat this motion in 3 sets of 15 repetitions.

This workout is super simple, but that is the beauty of it. You will get a great workout that offers great results and it will only take about 30 minutes. The best part is that it can be done at home or at the gym with only a single piece of equipment.

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Comments 2 comments

Shakeel Mughal profile image

Shakeel Mughal 2 months ago

nic


Nebresha Davis 2 months ago

It really helps

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