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How to do it
- Set a low box behind you and unrack a barbell onto the upper back.
- Place the rear foot on the box and plant the front foot far enough forward to squat without the knee collapsing.
- Brace the trunk and keep the front heel down.
- Lower by bending the front knee until the thigh is near parallel, rear knee traveling toward the floor.
- Drive through the front foot to stand without locking the knee hard at the top.
- Finish the set, then switch legs and match the same depth.
Common mistakes
- Setting the rear foot too high, which dumps the low back into extension.
- Letting the front knee cave inward on the way down.
- Leaning the torso far forward so the lift becomes a hinge.
- Starting heavy before a bodyweight or dumbbell version is stable.
Muscles worked
- Primary
- Quads
- Secondary
- AdductorsGlutesHamstrings
Similar exercises
Good to know
- What muscles does the One Leg Barbell Squat work?
- Mainly the quads. It also works the adductors, glutes and hamstrings.
- What equipment do you need for the One Leg Barbell Squat?
- It uses a barbell.
- Is the One Leg Barbell Squat good for beginners?
- GymVim rates it advanced.