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One Leg Barbell Squat

Performed unilaterally with one leg to correct imbalances, this variation primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings

How to perform One Leg Barbell Squat

  1. Step 1. Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
  2. Step 2. Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
  3. Step 3. Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. Tip: Make sure your back is straight and chest is out while performing this exercise.
  4. Step 4. As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
  5. Step 5. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
  6. Step 6. Repeat for the recommended amount of repetitions.
  7. Step 7. Switch legs and repeat the movement.

Frequently asked questions

What are the primary muscles targeted during a one leg barbell squat?

The exercise primarily targets the quadriceps, placing a high demand on knee extension. It also recruits the glutes and adductors to maintain hip stability and balance.

How should I position the barbell for optimal balance?

Rest the barbell across the upper trapezius as you would for a standard back squat. Keep your core braced and eyes forward to maintain a stable center of gravity over the working leg.

What is a common mistake to avoid during the descent?

Avoid letting the knee of the working leg cave inward, which can stress the joint. Ensure the knee tracks directly over the toes throughout the entire range of motion.

How can beginners progress toward the barbell version?

Start with bodyweight split squats or goblet-loaded variations to build necessary balance. Gradually transition to the barbell once you can perform the movement with a flat foot and controlled tempo.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 8 to 12 repetitions per leg to prioritize hypertrophy and stability. Use a moderate weight that allows for full depth without compromising spinal alignment.

Sample sets & reps for One Leg Barbell Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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