One Leg Barbell Squat
An advanced single leg barbell squat with your back foot resting on a bench behind you and the bar held across your shoulders. It builds leg strength while demanding real balance and control.
- Primary musclesQuads
- Secondary musclesCalves, Glutes, Hamstrings
- EquipmentBarbell
- LevelAdvanced · compound
How to do the one leg barbell squat
- Stand a couple of feet in front of a flat bench with the bench behind you and a barbell on the floor in front.
- Bend your knees and lift the barbell up to rest across your chest, then lift it overhead to rest at the base of your neck.
- Step one foot back so your toes rest on the bench, keeping your other foot planted in front.
- Keep your head up and your back straight as you slowly lower your hips until your front thigh is close to parallel with the floor.
- Drive through your front leg, leading with your chest and hips, to return to standing.
- Complete your reps on one leg, then switch legs and repeat with the barbell in the same position.
Original library instructions (7 steps)
- 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.
Common mistakes
- Looking down during the descent, which throws off your balance; keep your eyes and head up throughout.
- Loading too much weight before you can balance the movement with just bodyweight; build stability first.
- Letting the front knee cave inward as you lower; keep it tracking over your toes.
- Rushing the setup with the bench and bar; take time to get stable footing before you begin the set.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 4 to 6 reps per leg, 2 to 3 minutes rest |
| Muscle | 3 sets of 6 to 8 reps per leg, 90 seconds to 2 minutes rest |
| Endurance | 2 to 3 sets of 10 to 12 reps per leg, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Practice the balance and depth with just the bar or bodyweight before adding meaningful load.
- Use a spotter or perform this inside a rack with safety pins set at an appropriate height.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the one leg barbell squat good for beginners?
No. The balance and load demands make it an advanced exercise, so beginners should build single leg strength with easier variations first.
What muscles does the one leg barbell squat work?
It mainly trains the quads, with the calves, glutes and hamstrings all helping to stabilize the hip and knee through the movement.
