CrossFit athlete shares a 3-move barbell workout to build lower body strength, muscle and power

Title: Aimee Cringle’s Three-Move Barbell Leg Workout for Strength and Power

Paragraph 1: Aimee Cringle, a CrossFit Games athlete and the Fittest Woman in the UK, has designed a three-move barbell leg workout to enhance lower body strength, power, muscle endurance, explosiveness, and overall athleticism. This workout is ideal for those looking to power up their leg, glute, and core muscles.

Paragraph 2: Before starting the workout, it’s essential to warm up properly. Aimee Cringle suggests mobilizing the hips and ankles with 90/90 hip rolls, bootstrappers, and the World’s Greatest Stretch. Additionally, warming up on a bike or rowing machine, followed by air squats and glute activation exercises like lunges or split squats, is recommended.

Paragraph 3: The workout consists of three moves: back squats, Bulgarian split squats, and box jumps. For the back squats, perform 1 set AMRAP (as many rounds as possible) for a maximum of 10 reps each time, loading the bar at 82.5% of your one-rep max (1RM). Follow this with 3 sets of 3 reps at 70% of your 1RM, resting for 2 minutes and 30 seconds between sets.

Paragraph 4: The Bulgarian split squats are performed as a superset with box jumps. Perform 3 sets of 8 reps for Bulgarian split squats, using a barbell if possible, followed by 5 tall box jumps. If you’re new to box jumps, start on a low setting and gradually increase as your ability and confidence improve.

Paragraph 5: Back squats primarily target the back, glutes, hamstrings, calves, quads, and core muscles. Split squats work the quads, glutes, hamstrings, calves, and spinal erectors, while requiring balance, stability, coordination, and core engagement. Box jumps develop lower body and core power and explosive strength, heavily recruiting and training fast-twitch muscle fibers.

Paragraph 6: This workout is an excellent addition to your fitness routine if you’re looking to improve your lower body strength, power, muscle endurance, and overall athleticism. If you’re interested in more workout ideas, check out Tom’s Guide for more fitness-related content.

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