One Leg Squat alternatives
The best alternative to the One Leg Squat is the Dumbbell Step-up: each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
The One Leg Squat is a single-leg squat: one leg doing most of the work at a time, which builds the quads and glutes and evens out the sides. Every swap below keeps that movement and the same main muscle, so it can take the One Leg Squat’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
One Leg Squat alternatives with dumbbells
Dumbbell Step-up
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
Dumbbell Lunge
Needs only a pair of dumbbells, and each side has to pull its own weight.
One Leg Squat alternatives with your bodyweight
Walking Lunge
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.
One Leg Squat alternatives with resistance bands
Band Step-up
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag.
Band Step-up Expanded
A band version for home or travel; choke it shorter to make it harder.
One Leg Squat alternatives on a machine
Lever Horizontal One Leg Press
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
One Leg Squat alternatives with a barbell
Barbell Split Squat
Both hands share one bar, so you can load the most weight and add it in small jumps.
Barbell Lateral Lunge
A barbell version you can load heavy and track week to week.
One Leg Squat alternatives with a kettlebell
Kettlebell Pistol Squat
The weight sits off-centre from the handle, which adds grip and stabiliser work.
Kettlebell Lunge Pass Through
One kettlebell is enough, which makes it an easy swap at home.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the One Leg Squat. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the One Leg Squat, step by step →
Questions
What is the best alternative to the One Leg Squat?
The Dumbbell Step-up is the closest swap: it’s the same single-leg squat and trains the same quad. Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
What can I do instead of the One Leg Squat at home?
Walking Lunge, Band Step-up, Band Step-up Expanded and Kettlebell Pistol Squat all work with little or no equipment and keep the same movement: one leg doing most of the work at a time, which builds the quads and glutes and evens out the sides.
What muscles should a One Leg Squat alternative work?
The One Leg Squat works your quads, glutes, hamstrings and calves. A good substitute keeps the movement the same, one leg doing most of the work at a time, which builds the quads and glutes and evens out the sides, so the same muscles do the work even if the equipment changes.
Can I replace the One Leg Squat completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the One Leg Squat. Switching back and forth every session makes progress harder to see.
Track One Leg Squat in SPLYT
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.