Barbell One Leg Squat

Setup

1. 01Rest a light barbell across the upper traps.
2. 02Stand tall and shift weight onto one foot.
3. 03Lift the free foot slightly behind you.
4. 04Fix your eyes on a point ahead for balance.

Execution

1. 01Bend the standing knee and sit the hips back.
2. 02Lower as far as balance and control allow.
3. 03Drive through the whole foot to stand back up.
4. 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.