One Leg Barbell Squat
Muscles worked
Instructions
- 1Start 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.
- 2Bend 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.
- 3Then 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.
- 4As 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.
- 5Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
- 6Repeat for the recommended amount of repetitions.
- 7Switch legs and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One Leg Barbell Squat
The one leg barbell squat follows the pattern of a classic split squat, but with a bar resting on the neck, greatly increasing the balance and bracing demand compared to a dumbbell version. The rear foot resting on a bench further isolates work on the front leg, allowing significant unilateral strength development in the quads and glutes. Loading the shoulders, rather than holding dumbbells at the sides, requires a well-braced torso to stay upright throughout the movement, making the exercise noticeably more technically demanding. It's an advanced movement that requires solid mastery of the dumbbell Bulgarian split squat before adding a bar. Excellent for building unilateral strength and correcting leg-to-leg imbalances.
check_circleBenefits
- check_circleBuilds significant unilateral strength in the quads and glutes
- check_circleCorrects leg-to-leg strength imbalances
- check_circleStrengthens core bracing under heavy load
- check_circleExcellent progression after mastering the dumbbell Bulgarian split squat
lightbulbExecution tips
- lightbulbMaster the dumbbell Bulgarian split squat before adding a bar
- lightbulbRest the back foot just high enough on the bench, not excessively
- lightbulbKeep your chest up and eyes forward
- lightbulbDescend to parallel without going deeper, to protect the front knee
warningCommon mistakes
- warningAttempting this with a bar before mastering the dumbbell version
- warningLetting the torso collapse forward under the load
- warningDescending too deep and compromising the front knee
- warningLosing balance from insufficient core bracing
helpFrequently asked questions
Do I need to master the dumbbell version first?expand_more
Yes, the load on the shoulders makes this exercise far more demanding on balance, so a solid base is essential.
What bench height should I use for the back foot?expand_more
A moderate height is enough; what matters is being able to descend to parallel without excessive range.
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