One Leg Barbell Squat

How to do the One Leg Barbell Squat

1. Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
2. Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
3. Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
4. As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
5. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
6. Repeat for the recommended amount of repetitions.
7. Switch legs and repeat the movement.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Bodyweight Squat Bodyweight Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the One Leg Barbell Squat

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell Bodyweight Walking Lunge beginner · Bodyweight

Superset the One Leg Barbell Squat with

Opposing hamstrings work — alternate sets without extra rest.

Power Clean hamstrings Romanian Deadlift hamstrings Snatch Pull hamstrings Stiff-Legged Barbell Deadlift hamstrings

Common questions

What muscles does the One Leg Barbell Squat work?

The One Leg Barbell Squat primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the One Leg Barbell Squat?

A Barbell. Without a barbell, Bodyweight Walking Lunge, Freehand Jump Squat, and Bodyweight Squat train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the One Leg Barbell Squat suitable for beginners?

It is rated expert. Start with Barbell Squat, Barbell Walking Lunge, and Bodyweight Walking Lunge and work up.

Where should the One Leg Barbell Squat go in a workout?

Early — the One Leg Barbell Squat is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Power Clean and Romanian Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell