Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush
  • Experience LevelAdvanced
  • Secondary Muscles
    Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

One Leg Barbell Squat Instructions

  1. Set up for the one leg barbell squat by placing a flat bench directly behind a squat rack. Set the barbell to just below shoulder height and loading the weight you want to use.
  2. Stand under the bar with your feet at about shoulder width apart.
  3. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar.
  4. Now take your hands over the back and grip the bar with a wide grip for stability.
  5. You should now bend at the knees and straighten your back in preparation to take the weight off the rack. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack.
  6. Take a small step back and stabilize yourself. Now carefully extend your right leg behind you and place the top of your foot securely on the bench.
  7. Keeping your eyes facing forwards slowly lower your body down by bending at the left knee. 
  8. Don't lean forward as you come down. Your buttocks should come out and drop straight down.
  9. Squat down until your left thigh is parallel with the floor, and then slowly raise your body back up by pushing through your heel.
  10. Do not lock the knee out when you stand up.
  11. Repeat for desired reps and then repeat using your right leg.

Exercise Tips:

  1. Start this exercise my using a very light weight. You will have to balance on one foot while placing the opposite foot on the bench so master this movement before going up in weight.
  2. The higher you raise the platform, the more challenging the exercise becomes.
  3. It's crucially important that you keep a straight back when you squat! You can ensure your back is straight by keeping your eyes facing forward, chest out, shoulder blades back, and back arched. Keep your core muscles tensed throughout the movement to help hold your back in place.
  4. Always push up through your heels. Curling up your toes can help you get the technique right.
  5. Don't allow your torso to lean forward. This happens when your hips move up faster than your shoulders. To prevent this keep the rep timing slow and controlled and stick your buttocks out as you go down.
  6. When you squat down, your hips should be dropping straight down, not coming forward. Using a light weight, perfect your form standing side on to a mirror. Your knees should never track out and over your toes.
  7. Keep your head up and look forward. As soon as you look down your back rounds, simple as that.