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Barbell One Leg Squat
A single-leg squat performed with a barbell on the back, building unilateral leg strength, balance, and hip stability.
LegsBarbellSingle-leg squat
Primary
QuadricepsGluteus maximus
Secondary
HamstringsHip abductorsErector spinae
Equipment
Barbell
Pattern
Single-leg squat
Setup
- 01Rest a light barbell across the upper traps.
- 02Stand tall and shift weight onto one foot.
- 03Lift the free foot slightly behind you.
- 04Fix your eyes on a point ahead for balance.
Execution
- 01Bend the standing knee and sit the hips back.
- 02Lower as far as balance and control allow.
- 03Drive through the whole foot to stand back up.
- 04Finish all reps, then switch legs.
Checkpoints
- -The standing knee tracks over the toes.
- -The torso stays upright under the bar.
- -The hips lower evenly without tilting sideways.
- -The free foot stays off the floor between reps.
Common mistakes
- -Loading heavy before balance is established.
- -Letting the knee cave inward on the descent.
- -Tapping the free foot down every rep.
- -Collapsing the torso forward to counterbalance.
Programming notes
- -Use 3 sets of 5 to 8 reps per leg.
- -Start with an empty bar or bodyweight to groove balance.
- -Progress to a deeper range before adding load.
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