How to do the One Leg Squat
One Leg Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
One Leg Squat demonstration · © GymiaFit
One Leg Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
One Leg Squat step by step
- 1Stand with your feet shoulder-width apart.
- 2Extend one leg forward, keeping it off the ground.
- 3Bend your standing leg and lower your body down as if sitting back into a chair.
- 4Keep your chest up and your back straight.
- 5Push through your heel to return to the starting position.
- 6Repeat with the other leg.
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One Leg Squat — questions
What muscles does the One Leg Squat work?
The One Leg Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the One Leg Squat?
None — the One Leg Squat uses your bodyweight only, so it works at home with nothing but floor space.
Is the 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 One Leg Squat?
Bodyweight Drop Jump Squat, Curtsey Squat, Forward Lunge (male) 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 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.