How to Do One Leg Barbell Squat
Start and end of one clean rep of One Leg Barbell Squat.
Quick facts
| Primary muscle | Quads |
|---|---|
| Secondary muscles | Calves, Glutes, Hamstrings |
| Equipment | Barbell |
| Category | Strength |
How to perform 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.
Muscles worked
- Quads (primary): extends the knee to drive squats, lunges and jumps.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the knees tracking in line with the toes and push the whole foot into the floor.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Letting the knees cave inward as you push out of the bottom.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does One Leg Barbell Squat work?
One Leg Barbell Squat mainly works the quads, with the calves, glutes, hamstrings helping as secondary movers.
What equipment do I need for One Leg Barbell Squat?
One Leg Barbell Squat needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for One Leg Barbell Squat?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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