What muscles does the Barbell One-Leg Squat work?

The Barbell One-Leg Squat primarily targets your glutes and upper legs, especially the quadriceps and hamstrings. It also engages your lower legs for stability and your abs for core control during the movement.

What equipment do I need for the Barbell One-Leg Squat, and are there alternatives?

You’ll need a barbell and a bench for proper setup. If you don’t have a bench, you can use a sturdy box or platform, and if a barbell feels too heavy, start with dumbbells or bodyweight to build up strength and balance.

Is the Barbell One-Leg Squat suitable for beginners?

The Barbell One-Leg Squat is an advanced movement that requires good balance, leg strength, and core stability. Beginners should start with bodyweight Bulgarian split squats before progressing to using a barbell.

What are common mistakes to avoid with the Barbell One-Leg Squat?

Avoid letting your front knee track too far forward past your toes, rounding your back, or using uneven weight distribution. Keep your chest upright, engage your core, and focus on steady, controlled movements.

How many sets and reps should I do for the Barbell One-Leg Squat?

For strength training, aim for 3–4 sets of 6–8 reps per leg using a challenging weight. For endurance or hypertrophy, use lighter weight and perform 3 sets of 10–12 reps per leg while maintaining perfect form.

What safety tips should I follow when performing the Barbell One-Leg Squat?

Ensure you have a spotter or use a squat rack for added safety when loading the barbell. Always warm up first, use weights you can control, and position the bench at the right height to avoid overstretching your rear leg.

Are there variations of the Barbell One-Leg Squat for different fitness levels?

Yes, you can perform it with dumbbells, a Smith machine, or even bodyweight for a safer, more controlled version. Advanced lifters can add tempo changes or pause at the bottom to increase difficulty and muscle engagement.

Barbell One-Leg Squat

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Barbell

Exercise Type

Weight & Reps

How To Do

Stand with a barbell across your upper back and place one foot behind you on a bench, keeping your other foot flat on the ground. Lower your body by bending your front knee until your thigh is parallel to the floor, then push through your heel to return to standing. Keep your core engaged and maintain an upright posture throughout the movement.

Step-by-Step Instructions

Begin by standing in front of a bench with a barbell resting across your upper back and shoulders. Ensure the barbell is balanced and held securely with both hands.
Place one foot behind you on the bench, with the top of your foot resting on the bench surface. Your other foot should remain firmly planted on the ground.
Engage your core and maintain an upright posture with your chest lifted and shoulders back.
Slowly lower your body by bending the knee of your standing leg, keeping your weight centered over your heel. Lower yourself until your thigh is parallel to the ground or slightly below, ensuring your knee does not extend past your toes.
Push through your heel to return to the starting position, straightening your leg while maintaining balance and control.
Repeat for the desired number of repetitions, then switch legs and repeat the movement on the opposite side.

Explore more glutes exercises or bench exercises in our exercise library.

Alternative Exercises

Barbell Bench Squat

Upper Legs

Glutes

Bench • Barbell

Smith Machine Single-Leg Split Squat

Glutes

Upper Legs

Bench • Barbell

Dumbbell Bulgarian Split Squat

Upper Legs

Bench • Dumbbell

Dumbbell Step-Up

Upper Legs

Glutes

Bench • Dumbbell

Frequently Asked Questions

What muscles does the Barbell One-Leg Squat work?: The Barbell One-Leg Squat primarily targets your glutes and upper legs, especially the quadriceps and hamstrings. It also engages your lower legs for stability and your abs for core control during the movement.
What equipment do I need for the Barbell One-Leg Squat, and are there alternatives?: You’ll need a barbell and a bench for proper setup. If you don’t have a bench, you can use a sturdy box or platform, and if a barbell feels too heavy, start with dumbbells or bodyweight to build up strength and balance.
Is the Barbell One-Leg Squat suitable for beginners?: The Barbell One-Leg Squat is an advanced movement that requires good balance, leg strength, and core stability. Beginners should start with bodyweight Bulgarian split squats before progressing to using a barbell.
What are common mistakes to avoid with the Barbell One-Leg Squat?: Avoid letting your front knee track too far forward past your toes, rounding your back, or using uneven weight distribution. Keep your chest upright, engage your core, and focus on steady, controlled movements.
How many sets and reps should I do for the Barbell One-Leg Squat?: For strength training, aim for 3–4 sets of 6–8 reps per leg using a challenging weight. For endurance or hypertrophy, use lighter weight and perform 3 sets of 10–12 reps per leg while maintaining perfect form.
What safety tips should I follow when performing the Barbell One-Leg Squat?: Ensure you have a spotter or use a squat rack for added safety when loading the barbell. Always warm up first, use weights you can control, and position the bench at the right height to avoid overstretching your rear leg.
Are there variations of the Barbell One-Leg Squat for different fitness levels?: Yes, you can perform it with dumbbells, a Smith machine, or even bodyweight for a safer, more controlled version. Advanced lifters can add tempo changes or pause at the bottom to increase difficulty and muscle engagement.