Stronger legs can help with lifting, sport and everyday tasks. Barbells are one useful way to train them, but you do not need to begin with a heavy bar or complete every exercise in this guide in one session.
Choose a few movements you can perform confidently, learn the technique and progress gradually. Dumbbells, machines and bodyweight variations can also make good starting points.
Before you load the bar
Warm up with easy movement and lighter practice sets. For squats, use a rack with correctly positioned safety bars and learn how to rerack the weight. The bar should rest on a muscular shelf across your upper back, not directly on your neck.
Use a comfortable range of motion that you can control. Stop if you feel sharp pain. If the setup is unfamiliar, ask a qualified trainer to demonstrate it before adding weight.
1. Back squat
Set the bar on your upper back, grip it securely and brace your trunk before stepping out of the rack. Choose a stance that lets you keep your feet planted as you bend your knees and hips.
Lower under control, allowing your knees to move in line with your toes. Keep the load balanced over your feet and stand up without letting your torso collapse forward. Depth depends on your control and comfortable mobility; do not force a particular position just to match somebody else's squat.
A goblet squat or suitable squat machine can help you practise the movement before using a barbell.
2. Front squat
The bar sits across the front of your shoulders, with your elbows raised to help maintain the shelf. Your hands guide its position; they should not carry the whole load. Keep your trunk braced as you lower between your hips and stand back up.
If the front-rack position is uncomfortable or unstable, use a goblet squat while you develop a suitable setup. Front and back squats are alternatives within a session, rather than exercises you must always perform together.
3. Single-leg Romanian deadlift
Begin standing, with a slight bend in the supporting knee. Push that hip back while your other leg travels behind you. Keep your hips as level as you can and return to standing by bringing the hip forward.
Start with bodyweight, a light dumbbell or support from a stable surface. Lower only as far as you can maintain balance and trunk control. The weight does not have to touch the floor. A barbell is an optional progression once the movement is secure.
4. Sumo deadlift
Start with the bar on the floor, over the middle of your feet. Take a wider stance with your toes turned outward and grip the bar inside your legs. Choose a stance you can manage comfortably rather than forcing maximum width.
Brace your trunk, take the slack out of the bar and push through the floor to stand. Keep the bar close, with your hips and shoulders rising together. Finish upright without leaning back, then lower under control by bending at the hips and knees.
Use suitable plates or raised blocks if needed to create a manageable starting height. Our deadlift guide covers additional setup considerations.
5. Split squat
Stand in a staggered stance, keeping your feet far enough apart from side to side to stay balanced. Bend both knees to lower under control, then press back up without changing your stance. Complete your repetitions before switching sides.
Start with bodyweight or dumbbells. Add a barbell only when you can keep your balance and safely manage the setup. This is a stationary split squat, not a repeated step-back lunge.
6. Hip thrust
Use a stable bench that will not slide. Place your upper back against its edge, your feet on the floor and a padded bar across the crease of your hips. Lift your hips until your torso and thighs are roughly aligned, keeping your ribs controlled rather than arching your lower back.
Lower slowly. Adjust bench height and foot placement to your proportions. A floor glute bridge is a simpler alternative.
Put together a manageable session
As an introductory template, choose one squat variation, one hip-hinge variation and a split squat or hip thrust. Begin with two working sets of each, using a load you can control for about 8–12 repetitions and finishing before technique breaks down. Rest around two minutes, or longer when needed.
Add repetitions or a small amount of weight when the current work becomes comfortably repeatable. Keep the rest of your weekly training in mind. A session that you recover from and repeat consistently is more useful than cramming all six exercises into an exhausting leg day.