TETSUBarbell One Leg Squat
The Barbell One Leg Squat is a barbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
quadsupper legs
gluteshamstringscalves
barbell
How to do the Barbell One Leg Squat
- Stand with your feet shoulder-width apart and hold a barbell across your upper back.
- Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
- Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
- Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Common questions
What muscles does the Barbell One Leg Squat work?
The Barbell One Leg Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell One Leg Squat?
You need a barbell to perform the Barbell One Leg Squat.
How many sets and reps of the Barbell One Leg Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell One Leg Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your legs volume climb, and let AI plan your week. Scan the code or grab the app — free to start.