One Leg Barbell Squat

One Leg Barbell Squat is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Hamstrings, Gluteus medius, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Unrack
Take the barbell from the rack onto your upper back.
Bench
Place the top of one foot on a stable bench behind you.
Front foot
Position the working foot far enough forward to squat comfortably.
Preparation
Keep the bar level and square your pelvis forward.
Lower
Bend the front knee and hip to descend.
Rise
Push through the front foot and extend the leg under control.
Finish
Do not rush to switch feet before reracking the weight.

Key technique points

Do not swing the bar over your head onto your neck.
Establish balance as you elevate the rear foot.
Do not rest the bar on the neck bones.
Keep the front knee tracking with the foot.
Do not generate assistance by pushing off the bench.
Choose depth that keeps the front heel grounded.

Common mistakes

Swinging the bar from the floor overhead

This adds an unnecessary load-positioning transition.

Bar on the neck

This loads bone rather than the muscular support.

Pushing with the rear foot

This reduces the load on the front leg.

Tilting the bar

This disrupts balance over unilateral support.

Stance too short

This restricts space for the front leg during descent.

Turning the hips sideways

This separates knee and torso directions.

Frequently asked questions