VideoOne Leg Barbell Squat
Learn how to do one leg barbell squat with a clear setup, controlled movement, and a technique you can repeat.
How to do one leg barbell squat
- Set a stable bench behind a squat rack and position suitable safeties. Unrack a manageable bar onto the upper back with a secure grip; do not lift a heavy bar from the floor over the head to set up.
- Take a split stance and rest the top of the rear foot on the bench. Keep the front foot fully planted and enough stance width to balance.
- Bend the front hip and knee to lower through a controlled range. Push through the front foot to rise, keeping the bar stable. Finish the set, rerack safely, and change legs.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do one leg barbell squat?
Set a stable bench behind a squat rack and position suitable safeties. Unrack a manageable bar onto the upper back with a secure grip; do not lift a heavy bar from the floor over the head to set up. Take a split stance and rest the top of the rear foot on the bench. Keep the front foot fully planted and enough stance width to balance. Bend the front hip and knee to lower through a controlled range. Push through the front foot to rise, keeping the bar stable. Finish the set, rerack safely, and change legs.
What muscles does one leg barbell squat work?
One Leg Barbell Squat primarily trains the quadriceps and glutes. The exact demand depends on your setup, range, and chosen load.
What is the best technique for one leg barbell squat?
Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.
What can I do instead of one leg barbell squat?
Related options include Barbell Full Squat, Barbell Hack Squat, Barbell Side Split Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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