The barbell one leg squat is a challenging lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It requires significant balance, strength, and coordination, as you perform a squat on one leg while holding a barbell across your upper back.
Also Works
GlutesHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart and hold a barbell across your upper back.
2
Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
3
Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
4
Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
5
Repeat for the desired number of repetitions, then switch legs and repeat.
Pro Tips
•Extend your non-working leg in front of you and keep it elevated throughout the entire rep for a true pistol-like pattern.
•Use a very light barbell initially since balancing on one leg with a bar on your back is extremely challenging.
•Lower yourself as slowly as possible (3-4 seconds) and press through the heel of your standing leg to drive back up.
Common Mistakes
•Letting the knee of the standing leg collapse inward, which puts dangerous stress on the knee ligaments.
•Rounding the back to reach depth because Single Leg Squat mobility is insufficient.
•Using too much weight before developing the balance and stability needed for the single-leg version.