One Leg Barbell Squat
How to do the One Leg Barbell Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Barbell
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.
Log it, see it on your body.
Every One Leg Barbell Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
One Leg Barbell Squat: common questions
What muscles does the One Leg Barbell Squat work?
The One Leg Barbell Squat primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the One Leg Barbell Squat suitable for beginners?
The One Leg Barbell Squat is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the One Leg Barbell Squat?
To do the One Leg Barbell Squat you'll need a barbell.
Is the One Leg Barbell Squat a compound or isolation exercise?
The One Leg Barbell Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One Leg Barbell Squat with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your One Leg Barbell Squat sets, free.
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