quadsbarbell
barbell one leg squat
barbell one leg squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and hold a barbell across your upper back.
Step 2. Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
Step 3. Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
Step 4. Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
Muscles & body parts
Primary muscles
quads
Secondary muscles
gluteshamstringscalves
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.