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One Leg Barbell Squat

A expert strength exercise for the quads, done with a barbell.

One Leg Barbell Squat: starting positionOne Leg Barbell Squat: finishing position
Main muscles
Quads
Also works
Calves, Glutes and Hamstrings
Equipment
Barbell
Level
Expert
Type
Compound
Movement
Push

How to do the One Leg Barbell Squat

  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. 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. 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. 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. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
  6. Repeat for the recommended amount of repetitions.
  7. Switch legs and repeat the movement.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Leg Barbell Squat

Questions

What muscles does the One Leg Barbell Squat work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the One Leg Barbell Squat good for beginners?

It's rated expert. Beginners can build up to it with a simpler variation first.

What can I do instead of the One Leg Barbell Squat?

Good alternatives that train the quads: Barbell Squat To A Bench, Box Squat with Chains, Front Barbell Squat or Front Barbell Squat To A Bench.

How many sets and reps of the One Leg Barbell Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).