Barbell One Leg Squat
Master the Barbell One Leg Squat to build serious unilateral leg strength, improve balance, and target your quadriceps, glutes, and hamstrings.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell One Leg Squat
Description
A barbell one leg squat is a challenging lower body exercise that targets the glutes, quads, and hamstrings. It is performed with a barbell and requires balance and strength.
Save Barbell One Leg Squat to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell One Leg Squat
- 01Setup
Load a barbell onto a squat rack and position it across your upper back, just below your neck, gripping it wider than shoulder-width.
- 02Setup
Step away from the rack, place your feet hip-width apart, and then lift one foot off the ground, extending it slightly forward or backward for balance.
- 03
Inhale and slowly lower your body by bending the knee of your standing leg, keeping your chest up and back straight, until your thigh is parallel to the floor or slightly below.
- 04
Ensure your knee tracks over your toes and does not collapse inward, maintaining balance throughout the descent.
- 05
Exhale and powerfully drive through your standing heel to return to the starting position, extending your hip and knee fully.
- 06
Complete all repetitions on one leg before switching to the other leg to ensure equal work and maintain focus.
Tips
- Focus on a stable gaze point: Pick a spot on the floor or wall in front of you to help maintain balance throughout the entire movement.
- Engage your core: Actively brace your abdominal muscles to stabilize your torso and prevent excessive leaning or swaying.
- Control the eccentric phase: Slowly lower yourself into the squat over 2-3 seconds to maximize muscle tension and improve stability and control.
- Use a spotter or power rack: Due to the high difficulty and balance requirement, use safety pins in a power rack or have a spotter nearby for safety.
Common mistakes
- Losing balance: People often rush the movement or don't engage their core, which causes instability; fix this by performing the exercise slowly and deliberately, focusing on a fixed point, and bracing your core.
- Knee caving inward: Allowing the standing knee to collapse inward (valgus collapse) can stress the joint; fix this by actively pushing your knee slightly outward to align it with your foot throughout the squat.
- Rounding the back: Failing to maintain a neutral spine can lead to injury and reduce effectiveness; fix this by keeping your chest up and shoulders back, engaging your core to maintain a straight back.
In the Ellim app, Barbell One Leg Squat unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell one leg squat?
Get Ellim — FreeQuestions
What muscles does Barbell One Leg Squat work?
Barbell One Leg Squat primarily targets Quadriceps. Secondary muscles include Adductor Magnus, Gluteus Maximus, Soleus.
Is Barbell One Leg Squat good for beginners?
Barbell One Leg Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell One Leg Squat?
You need Barbell to perform Barbell One Leg Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell One Leg Squat?
Focus on a stable gaze point: Pick a spot on the floor or wall in front of you to help maintain balance throughout the entire movement. Engage your core: Actively brace your abdominal muscles to stabilize your torso and prevent excessive leaning or swaying. Control the eccentric phase: Slowly lower yourself into the squat over 2-3 seconds to maximize muscle tension and improve stability and control. Use a spotter or power rack: Due to the high difficulty and balance requirement, use safety pins in a power rack or have a spotter nearby for safety.
What are common mistakes when doing Barbell One Leg Squat?
Losing balance: People often rush the movement or don't engage their core, which causes instability; fix this by performing the exercise slowly and deliberately, focusing on a fixed point, and bracing your core. Knee caving inward: Allowing the standing knee to collapse inward (valgus collapse) can stress the joint; fix this by actively pushing your knee slightly outward to align it with your foot throughout the squat. Rounding the back: Failing to maintain a neutral spine can lead to injury and reduce effectiveness; fix this by keeping your chest up and shoulders back, engaging your core to maintain a straight back.
Related exercises
Barbell Overhead Lunge
Thighs · Gluteus Maximus · Barbell
Barbell Front Step Up
Thighs · Gluteus Maximus · Barbell
Barbell Squat (with hanging band technique)
Thighs · Gluteus Maximus · Barbell
Barbell Rear Lunge
Thighs · Gluteus Maximus · Barbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Barbell One Leg Squat.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store