Step by step instructions, muscle activation and variants for the Barbell One-Leg Squat.
A challenging unilateral squat variation performed with a barbell on the upper back, requiring each leg to bear the full load independently. It develops single-leg strength, balance, and symmetry in the quadriceps and glutes while exposing and correcting side-to-side imbalances.
Common mistakes content is coming soon.
The Barbell One-Leg Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.