Barbell One Leg Squat

Muscles worked

Setup

1. Position a barbell across your upper trapezius muscles using a squat rack, gripping the bar slightly wider than shoulder-width.
2. Stand approximately two to three feet in front of a flat bench, facing away from it.
3. Reach one foot back and place the top of your foot (laces down) securely on the center of the bench.
4. Adjust your front foot so that when you descend, your front shin remains relatively vertical or slightly forward, with your weight centered over the mid-foot.

How to do it

1. Inhale and lower your hips toward the floor by bending the front knee and hip, maintaining a controlled 3-second eccentric phase.
2. Descend until your front thigh is at least parallel to the floor, allowing the rear knee to drop naturally toward the ground.
3. Exhale and drive powerfully through the heel of your front foot to return to the starting position.
4. Complete the full set on one leg before switching to the opposite side to ensure equal volume and intensity.

Form checklist

• Keep your front knee tracking in line with your second toe to prevent valgus (caving inward).
• Maintain a braced core and neutral spine to prevent the barbell from pulling your torso out of alignment.
• Keep about 80-90% of your weight on the front leg; the back leg is only for balance.
• Ensure your hips stay square to the front throughout the entire range of motion.

Pro tips

• To maximize glute recruitment, lean your torso slightly forward (about 15-30 degrees) while keeping your spine flat.
• Focus on 'gripping' the floor with your front foot to create a stable arch and improve balance under the heavy barbell load.
• If balance is a struggle, look at a fixed point on the floor about five feet in front of you.

Make it harder

• Add a 2-second pause at the bottom of each repetition to increase time under tension and eliminate momentum.
• Place the front foot on a 2-inch weight plate to create a 'deficit,' increasing the range of motion and stretch on the glutes.

Frequently asked

What muscles does the barbell one leg squat work?

The barbell one leg squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell one leg squat?

The barbell one leg squat uses barbell.

Is the barbell one leg squat good for beginners?

The barbell one leg squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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