Quads · Barbell · Advanced
How to do Barbell One Leg Squat
The barbell one leg squat is a challenging lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires significant balance, strength, and coordination, as you perform a squat on one leg while holding a barbell across your upper back.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings and Calves
- Equipment
- Barbell
- Level
- Advanced
- Category
- Legs
How to do Barbell One Leg Squat, step by step
- Stand with your feet shoulder-width apart and hold a barbell across your upper back.
- Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
- Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
- Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Muscles worked
Barbell One Leg Squat works your quads as the main mover, with help from your glutes, hamstrings and calves.
Track Barbell One Leg Squat in SPLYT
Barbell One Leg Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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