Workouts · Strength

Barbell Lower Body in 40

Squats and deadlifts share the stage — the two lifts that build everything below the belt.

40 minadvancedbarbellstrengthvigorous
Why it works. Alternating squat- and hinge-dominant work in one session covers the lower body completely.

Warm-up

Easy bike — 120s
Empty-bar squats and hinges — 60s

The workout

  1. barbell back squat — 4 × 6 reps
    rest 120s
  2. barbell rdl — 4 × 8 reps
    rest 90s
  3. barbell lunge — 2 × 8 each side
    rest 75s
  4. rest 45s

Cool-down

Quad and hamstring stretch — 60s
Deep squat hold — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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