How to do the Barbell One Leg Squat
LegsQuadsBarbellIntermediate
The barbell one leg squat is one of the most demanding unilateral strength movements you can load, forcing each quad to own every pound on the bar without compensation from the other side. Master this lift and you build symmetrical, powerful legs that translate directly to athletic performance and long-term joint resilience.
Add this to my personalized plan →Muscles worked
Primary
Quadriceps
Secondary
GlutesHamstringsCalves
Step-by-step
- Set the barbell across your upper traps as you would a back squat, then extend one leg slightly forward off the floor or rest it behind you on a bench for a split variation.
- Brace your core hard, keep your chest tall, and initiate the descent by pushing your hips back while tracking your working knee directly over your second toe.
- Lower until your working thigh reaches parallel or just below, maintaining full control and keeping the barbell path vertical over your midfoot.
- Drive through your entire working foot to stand fully upright, squeezing the quad and glute at lockout before beginning the next rep.
Common mistakes
- Letting the knee cave inward under load — actively cue your knee out throughout the entire rep to keep it aligned with your toe and protect the joint.
- Leaning excessively forward with the torso — this shifts stress off the quad and onto the lower back, so keep your chest up and practice with lighter loads to reinforce posture.
- Rushing the descent to avoid balance difficulty — uncontrolled lowering removes the eccentric stimulus where most quad growth occurs, so slow the descent to at least two seconds per rep.
Pro tip — Place a small weight plate under your working heel if ankle mobility limits depth, allowing you to stay upright and hit full quad range before mobility work catches up to your strength.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
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