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All exercises

Barbell one leg squat

Advanced

Barbell one leg squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a barbell across your upper back.
  2. 2Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
  3. 3Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
  4. 4Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch legs and repeat.

What to do instead

  • Sissy squatBodyweight
  • Weighted sissy squatWeight plate
  • Barbell overhead squatBarbell
  • Barbell bench squatBarbell
  • Barbell squat (on knees)Barbell
  • Stepdown squatBodyweight

Easier variations

  • Barbell bench front squatBarbell
  • Barbell bench squatBarbell
  • Barbell landmine squatBarbell
  • Barbell squat (on knees)Barbell
Logged today · 3 min restBarbell one leg squat

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