Single Leg Barbell Squats


Single Leg Barbell Squats

This Barbell Squats Variation isolates One Leg at a Time and Requires Balance and Coordination

Welcome to our Single Leg Barbell Squats Exercise Instruction Guide!

On this page you’ll learn how to do this Barbell Squats variation using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.

Have you checked out our list of the Best Leg Exercises yet? See if this Barbell Squats variation made the list.

Exercise Summary

Exercise Name: Single Leg Barbell Squats
Main Muscle: Quadriceps
Secondary Muscle(s): Calves, Glutes, Hamstrings, Lower Back
Exercise Type: Compound
Equipment Required: Barbell

Exercise Description and Instruction:

Single Leg Barbell Squats are different than most squats variations as you will isolate one leg at a time and have to balance on the other leg as you complete the squats. Because you must balance on one leg, this exercise should not be performed by beginning weight lifters. Make sure you are absolutely comfortable doing the lift and start with your body weight only and progress to using weight.

This exercise should be done sparingly in Fat Loss Workouts rather than Muscle Building Workouts due to the limited amount of weight you are able to use.

To Perform This Exercise:

  1. Place a barbell on your back above your shoulders with a wide grip.
  2. Cross the lower leg above the knee of your supporting leg (the leg you will squat with).
  3. Squat down by bending at your knee and hip until your quadriceps and hamstrings of the target leg are parallel to the floor.
  4. Return to the starting position by pressing upwards and extending your leg while maintaining an equal distribution of weight on your forefoot and heel.
  5. Repeat the prescribed number of repetitions, switch legs and repeat.


  1. Practice the squats without any weight to allow yourself to become comfortable with the movements.
  2. Keep your abs drawn in, your back tight, your chest up, and your head facing forward with your feet flat on floor throughout the exercise. You should maintain equal weight distribution on your forefoot and heel during the lift

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups

Now that you’ve seen Single Leg Barbell Squats, which primarily targets your Quads, check out all of our different Quadriceps Exercises.

Also view our Leg Exercises Page, which links to our Quadriceps Exercises as well as our Calf Exercises, Glute Exercises and Hamstring Exercises.

Finally, if you found this page of interest, check out these related pages:
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