Legs
The main muscle group listed for this exercise.
Exercise guide
One Leg Barbell Squat
One Leg Barbell Squat is an expert-level leg exercise performed with a barbell. It also involves the glutes.
Barbell
The equipment listed for this variation.
Expert
The recorded setup and movement complexity.
Legs
One Leg Barbell Squat also involves glutes.
Strength
Movement pattern: squat. This is a compound exercise.
Expert
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do One Leg Barbell Squat
- 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.
- 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.
- 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.
- 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.
- Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
- Switch legs and repeat the movement.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Squat To A Bench
Barbell Squat To A Bench is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBox Squat with Bands
Box Squat with Bands is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseBox Squat with Chains
Box Squat with Chains is an expert-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseFront Barbell Squat
Front Barbell Squat is an expert-level leg exercise performed with a barbell. It also involves the glutes.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about One Leg Barbell Squat.
What muscles does One Leg Barbell Squat work?
One Leg Barbell Squat primarily trains the legs and also involves the glutes.
Is One Leg Barbell Squat beginner-friendly?
It is listed as expert.
What equipment do I need for One Leg Barbell Squat?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.