Barbell One Leg Squat
Description
The barbell one-leg squat is a single-leg squat performed with a barbell across the back. The non-working leg is either held forward (pistol style) or placed lightly behind on the toes. It is an advanced unilateral exercise that builds single-leg strength under heavy barbell load.
Muscle Group
Equipment Required
Barbell One Leg Squat Instructions
- Set a barbell at upper-back height in a power rack. Step under and position it across your upper traps.
- Unrack and step away. Stand on your right leg.
- Extend your left leg forward or place it lightly behind you.
- Squat down on your right leg by bending your knee and sitting back.
- Descend as deep as your balance and mobility allow.
- Drive through your right foot to stand back up.
- Complete reps, then switch legs.
- Use significantly lighter weight than bilateral squats. Safety pins recommended.
Barbell One Leg Squat Form & Visual
Barbell One Leg Squat Benefits
- Heavy unilateral leg loading
- Exposes left-right strength imbalances
- Builds single-leg squat strength
- Develops balance under barbell load
- Advanced strength exercise
- Carries over to bilateral squats
Barbell One Leg Squat Muscles Worked
- Quadriceps (working leg)
- Gluteus maximus
- Hamstrings
- Core (heavy stabilizer)
- Calves and ankle stabilizers
Barbell One Leg Squat Variations & Alternatives
- Bulgarian Split Squat
- Barbell Split Squat
- Pistol Squat (bodyweight)
- Smith Single-Leg Split Squat
- Barbell Step-Up
