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Exercise 0068 · REF uKyN64F

Barbell One Leg Squat exercise animation

Barbell One Leg Squat

Category
Upper Legs
Equipment
Barbell
Target
Quads

The barbell one-leg squat loads a single-leg squat pattern with a bar on the back, which is an extremely demanding balance and strength combination since most lifters can't yet control a loaded pistol squat. It's rarely programmed as a primary lift and more often approached gradually through unweighted single-leg work first. Expect it to expose balance and ankle mobility limitations quickly.

How to Do the Barbell One Leg Squat

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

Muscles Worked

The Barbell One Leg Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have barbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Dumbbell Goblet Squat Dumbbell Goblet Squat Dumbbell · Quads

FAQ

What muscles does the Barbell One Leg Squat work?
The Barbell One Leg Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Barbell One Leg Squat?
The Barbell One Leg Squat is done with a barbell.
What's a good alternative to the Barbell One Leg Squat?
If you don't have access to a barbell, the All Fours Squad Stretch targets the same quads using body weight instead.