Are you looking to build strong, sculpted legs? This workout targets your quads, hamstrings, glutes and calves so it's a great lower body blast. It’s designed with our dedicated workout spaces in mind, and you only need a barbell and a step to give it a go!

• With your feet shoulder-width apart, pick up the barbell and clean it up to your chest
• Press the barbell over the head and into the back-squat position, tucking your elbows in and under
• Sit back and down into a squat and return to standing
• Finish the rep by stepping the right leg back into a lunge position and then repeat on the left side
• Keep your core engaged throughout

• Position your feet hip-width apart with a slight bend in your knee
• Hinge at the hip and move the barbell down your thighs
• Feel the stretch in your hamstring and then return back to standing
• Keep the weight close to the centre throughout and squeeze your glutes at the top of the movement

• Set up a step on the highest setting --you can also do this on a bench or a box
• Starting on your right leg, step your left leg into a lunge position with your foot resting on the step
• Keep your legs parallel with your hips and descend into the split squat position
• Keep your core engaged and your chest high with a neutral gaze throughout
• Make sure the front knee is tracking over the toes in the lunge
• Use your quads to drive up out of the split squat position and return to standing
• Switch sides and repeat on your left leg

• Set up a step on the highest setting --you can also do this on a bench or a box
• Sit with your back to the step and roll or lift the barbell onto your hips depending on the weight and type of barbell that you are using
• Place the feet a little wider than hip-width and lean back so the upper back is supported on the step
• Aim for your shins to be vertical and perpendicular to the ground at the top of the movement pattern to maximise glute activation
• Drive up through your glutes and extend your hips fully, pause slightly and squeeze your glutes before repeating again

• Set up a step on the lowest setting--you can also do this on the floor but your range of motion will be reduced
• Stand up straight and place your hands on your hips for balance
• Lightly lift your left foot and push through the ball of your right foot until you are standing up on your toes
• Pause and then slowly lower back down to your starting position, using your left foot as a stabiliser if needed
• Keep your core tight and engaged throughout
• Repeat on both sides

Find more back to gym workout ideas here.