Description

The barbell one leg squat is a unilateral leg exercise that targets the quadriceps, glutes, hamstrings, and core muscles.

Starting Position

Stand with the barbell on your upper back, lift one foot off the ground, and maintain good posture.

Technical Execution

Slowly lower your body down by bending the knee of the supporting leg while keeping the lifted leg forward for balance. Return to the starting position by driving through the heel.

Range of Motion

Focus on achieving full depth while maintaining control and stability.

Variations

Variations include holding dumbbells or kettlebells for added resistance, or using a box or bench for support if needed.

Common Mistakes

Common mistakes include shifting weight to one side, leaning too far forward, and not maintaining proper alignment.

Practical Advice

To perform the exercise correctly, focus on balance, engage the core, and keep the chest up throughout the movement.

Additional Notes

This exercise can help improve balance, stability, and single-leg strength.

Difficulty Level

Advanced

Equipment Needed

Barbell

Primary Muscles

quadriceps

Secondary Muscles