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One Leg Barbell Squat

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Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Push
Your Rating: 


8.7

Out of 10

Excellent

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One Leg Barbell Squat Images

One Leg Barbell Squat
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One Leg Barbell Squat
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One Leg Barbell Squat Guide

Main Muscle: Quadriceps

  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.

Variations: You can use a step up box to place your toes on to perform this exercise. You can even elevate the step up box. Note: the higher the step up box, the more difficult it is to perform this exercise.

Caution: Keeping your balance with this exercise can be challenging. This is an advanced exercise and should not be performed unless you are an experienced weight lifter.



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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: One Leg Barbell Squat

Exercise Rating
10/10

Jan 24, 2014 2:04 PM: This kicked my butt! ... I don't think this should be part of a beginner exercise program.



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of people found this review helpful

Review: One Leg Barbell Squat

Exercise Rating
10/10

Apr 20, 2013 10:48 PM: Great way to start leg day.



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of people found this review helpful

Review: One Leg Barbell Squat

Exercise Rating
10/10

Mar 4, 2013 3:02 PM: This exercise burns like crazy and you don't need a lot of weight either! Great exercise to do after barbell squats.



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Tip: One Leg Barbell Squat

Exercise Rating
10/10

Jun 24, 2011 11:50 PM: put your foot more in front of you for more hams and glutes activation and push with the heels



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Review: One Leg Barbell Squat

Exercise Rating
10/10

Jun 6, 2010 4:55 PM: This is a sick exercise for strengthening up the legs and building balance. This a great exercise for athletes however, it can work for everyone, it really strengthens up the entire lower body and because the core has to stabilize the entire body plus the weight, it's burning a massive amounts of calories....+See More



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Review: One Leg Barbell Squat

Exercise Rating
10/10

May 23, 2010 8:04 PM: Nothing burns me out at the end of a leg workout like these bad boys



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Tip: One Leg Barbell Squat

Exercise Rating
9/10

Mar 21, 2010 2:50 PM: Good leg exercise but not perfect for building muscle. Definitely use it if you're in sports. The balance and engaged muscles will boost testosterone levels and keep your muscle development balanced. Start off light until you build your balance. Then, maximize on weight and minimize on rep as usual....+See More



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Review: One Leg Barbell Squat

Exercise Rating
8/10

Mar 19, 2010 9:03 AM: very good exercise, but it's kind of tricky to keep your balance.



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of people found this review helpful

Review: One Leg Barbell Squat

Exercise Rating
6/10

Feb 23, 2010 12:48 PM: good exercise but you need to be very careful cause you can get injure very easy



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Review: One Leg Barbell Squat

Exercise Rating
7/10

Dec 19, 2009 8:25 AM: good plan



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