Barbell One Leg Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Quadricep · Thighs

80%

Hamstrings

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet hip-width apart, holding a barbell across your upper back with an overhand grip.
Lift one foot off the ground and extend it forward, keeping it elevated throughout the exercise.

Exercise Position

Inhale and lower your body down into a squat position on one leg, bending your knee and pushing your hips back.
Keep your chest up and back straight throughout the movement.

Form & Performance

Exhale and push through your heel to return to the starting position, fully extending your leg.
Avoid locking out your knee at the top of the movement.