Smart Workout Diary

Barbell Single-Leg Squat

The barbell single-leg squat is an advanced unilateral squat performed while supporting a barbell across the upper back. It primarily trains the quadriceps and glutes while demanding substantial balance, hip stability, and trunk control. It can support lower-body strength, single-leg control, and side-to-side strength development.

Demonstration

Barbell Single-Leg Squat — demonstration 1
Barbell Single-Leg Squat — demonstration 2

Instructions

  1. Set the barbell securely across the upper back, not the neck, and use a light load that you can control completely.
  2. Stand tall on one foot with the whole foot planted; extend the other leg forward without using it to push from the floor.
  3. Brace your trunk, keep the chest lifted, and maintain a neutral spine as you begin to sit down.
  4. Lower slowly by bending the standing knee and hip, keeping the knee aligned with the toes and the foot firmly grounded.
  5. Drive through the standing foot to return to standing under control, then complete the repetitions before changing sides. Use a rack or stable support for setup and safety.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Expert

Technique tips

  1. Start unloaded or very light. This movement requires exceptional balance; increase load only when every repetition is steady.
  2. Keep the knee tracking. Do not let the standing knee collapse inward; reduce depth if alignment cannot be maintained.
  3. Control the descent. Avoid dropping quickly or bouncing at the bottom, and stop if you lose balance or bar control.
Exercise library