One Leg Barbell Squat

Quadriceps

One Leg Barbell Squat

LevelExpert EquipmentBarbell MechanicCompound ForcePush

A single-leg squat with a barbell on your back, demanding strength, balance and control in the quadriceps and glutes.

Strength

Primary musclesQuadriceps

Secondary musclesCalves Glutes Hamstrings

Energy burned

≈ 41 kcalFor 3 × 8–12, rest 90s · ≈ 7.1 kcal/min

Estimate range 31–51 kcal (±25 %)

Muscle mass worked29 %

Effort during a set13.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a barbell on your upper back and step back from the rack.
2Shift your weight onto one leg and lift the other foot off the floor, with your free leg extended in front or behind.
3Brace your core and keep your chest up.

How to perform

1Bend your standing knee and hip to lower into a squat on one leg.
2Descend as far as you can control while keeping your heel down.
3Keep your knee tracking over your toes.
4Drive through your foot to stand back up, then switch legs.