Single-Leg Barbell Squat
Table of Contents:
Exercise Information
- Alternative Names: Single leg barbell squat
- Type: Strength
- Experience Level: Advanced
- Equipment: Barbell
- Muscles Targeted: Quads, hamstrings, calves, glutes
- Mechanics: Compound
- Average Number of Sets: 3-4 with 8-12 reps each
- Variations: None
- Alternative: Dumbbell step ups, dumbbell lunges
The single- or one-leg barbell squat, unlike the basic version, isolates one leg while you place the other one on the bench behind you. Since it involves balancing the barbell and your body weight on one leg, you should first perform it with your own weight and then progress to using the barbell. It is commonly performed by bodybuilders and athletes for correcting size and strength asymmetries between your left and right legs.
Single-Leg Barbell Squat Exercise Information
- Alternative Names: Single leg barbell squat
- Type: Strength
- Experience Level: Advanced
- Equipment: Barbell
- Muscles Targeted: Quads, hamstrings, calves, glutes
- Mechanics: Compound
- Average Number of Sets: 3-4 with 8-12 reps each
- Variations: None
- Alternative: Dumbbell step ups, dumbbell lunges
How to do One-Leg Barbell Squat
Weights can be anywhere between 60 and 100 lbs for this exercise. When lifting the barbells, balance the bar on top of your traps in a way that there is no extra pressure on your back muscles. Switch legs after the required number of sets on one side.
A word of caution, do not perform the exercise unless you are experienced in lifting weights.
One-Leg Barbell Squat Tips
- Instead of a bench, you can do the one leg barbell squat with a step-up box. The higher the box, the more challenging it is to do the exercise.
- Make sure to keep the head up throughout the movement because looking down or leaning forward can cause you to lose balance.
- When squatting down, drop your hips straight down instead of moving them forward.
Alternative Exercises
- Dumbbell Step Ups
- Dumbbell Lunges