Barbell One Leg Squat

An advanced unilateral movement targeting the quads and balance. It corrects imbalances and builds functional knee and hip stability.

Exercise Details

Level: Advanced
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Glutes

Setup

Stand on one leg with the bar on your traps or held in front. Extend the other leg forward.

Instructions

1. Lower your hips slowly while keeping the standing heel grounded.
2. Maintain a neutral spine and upright chest.
3. Drive through the heel to stand up.
4. Control the balance.
5. Complete reps on one side.

Common Mistakes

1. Knee valgus.
2. Rounding the lower back.
3. Lifting the standing heel.

Alternative Exercises

Walking Lunge

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Sumo Squat

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Static Lunge Kick

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Squat On Bosu Ball

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Squat Mobility Complex

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Squat

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