Barbell Single Leg Squat
Description
The barbell single leg squat is an advanced unilateral leg exercise where you hold a barbell across your back and perform single-leg squats (similar to a pistol squat). It requires elite leg strength, balance, and mobility. It is one of the most demanding loaded single-leg exercises possible.
Muscle Group
Equipment Required
Barbell Single Leg Squat Instructions
- Set a barbell at upper-back height in a power rack. Step under the bar and place it across your upper traps.
- Unrack the bar and step away. Use light weight to start.
- Lift one leg straight forward, parallel to the floor (or as high as you can hold it).
- Brace your core hard. Stand on one leg.
- Slowly lower into a single-leg squat by sitting your hips back and bending your standing knee.
- Descend as low as you can with control while keeping the lifted leg extended.
- Drive through your standing foot to push back to standing.
- Complete reps on one side, then switch. Use a power rack with safety bars.
Barbell Single Leg Squat Form & Visual
Barbell Single Leg Squat Benefits
- Elite single-leg strength builder
- Loaded version of pistol squats
- Develops extreme balance and stability
- Exposes left-right imbalances
- Carries over to athletic performance
- Excellent for advanced lifters
Barbell Single Leg Squat Muscles Worked
- Quadriceps
- Gluteus maximus and medius
- Hamstrings
- Calves and ankle stabilizers
- Hip flexors (extended leg)
- Core (heavy stabilizer)
Barbell Single Leg Squat Variations & Alternatives
- Dumbbell Bulgarian Split Squat
- Pistol Squat (bodyweight)
- Kettlebell Pistol Squat
- Barbell Bulgarian Split Squat
- Jumping Pistol Squat
