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All exercises

One leg squat

Advanced

One leg squat is a compound bodyweight 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
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart.
  2. 2Extend one leg forward, keeping it off the ground.
  3. 3Bend your standing leg and lower your body down as if sitting back into a chair.
  4. 4Keep your chest up and your back straight.
  5. 5Push through your heel to return to the starting position.
  6. 6Repeat with the other leg.

What to do instead

  • Dumbbell single leg squatDumbbell
  • Kettlebell pistol squatKettlebell
  • Single leg squat (pistol) maleBodyweight
  • Barbell zercher squatBarbell
  • Weighted cossack squatsWeight plate
  • Frankenstein squatBarbell

Easier variations

  • Sled closer hack squatSled
  • Sled hack squatSled
  • Smith front squat (clean grip)Smith machine
  • Smith hack squatSmith machine

Harder variations

  • Dumbbell single leg squatDumbbell
  • Weighted cossack squatsWeight plate
Logged today · 1 min restOne leg squat

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