Upper Legs Exercise Database -> Barbell One Leg Squat


Barbell One Leg Squat

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Barbell One Leg Squat

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Exercise Details

Main Muscle Group : Upper Legs

Detailed Muscle Group : Calves

Other Muscle Groups : Lower Legs , Glutes

Type : Strength

Mechanics : Compound

Equipment : Barbell , Bench

Difficulty : Intermediate

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Targeted Muscle Group

Upper Legs

How To Perform Exercise

The barbell one leg squat isolates, builds and strengthens the leg muscles.

Steps :

1.) Start off by placing a bench or box 12-18 inches tall behind you.

2.) Then lift a barbell off of a weight rack and position it on your shoulders.

3.) Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you.

4.) Drawing your abs in, descend slowly by bending your front knee and hip in a squatting motion.

5.) Squat down as far as you can control without letting your body shift towards your toe.

6.) Pause in the downward position, hold for a count and slowly return upright to the starting position.

7.) Switch legs and repeat for as many reps and sets as desired.

Tips :

1.) You can use a pad on the bar or towel on your shoulders to help improve your grip and reduce the discomfort of the bar against your back.

2.) By using a taller box, you are increasing the difficulty of the exercise.