Equipmentbarbell
Difficultyadvanced
quadsupper legs
Barbell One Leg Squat
The barbell one leg squat is a challenging lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires significant balance, strength, and coordination, as you perform a squat on one leg while holding a barbell across your upper back.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart and hold a barbell across your upper back.
- 2.Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
- 3.Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
- 4.Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
- 5.Repeat for the desired number of repetitions, then switch legs and repeat.
Secondary Muscles
gluteshamstringscalves
Track Barbell One Leg Squat in RepEight
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