How to do the Barbell One Leg Squat
Barbell One Leg Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Barbell One Leg Squat demonstration · © GymiaFit
Barbell One Leg Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell One Leg Squat step by step
- 1Stand with your feet shoulder-width apart and hold a barbell across your upper back.
- 2Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
- 3Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
- 4Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
- 5Repeat for the desired number of repetitions, then switch legs and repeat.
Barbell One Leg Squat — questions
What muscles does the Barbell One Leg Squat work?
The Barbell One Leg Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell One Leg Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell One Leg Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell One Leg Squat?
Barbell Bench Front Squat, Barbell Bench Squat, Barbell Clean And Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell One Leg Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.