Barbell Single-Leg Squat
The One-Leg Squat isolates the muscles of the leg for optimal exercise. This exercise is also used to build or rebuild strength after injury.
- Equipment
- Barbell, Rack
- Muscle groups
- Legs
- Primary muscles
- Quadriceps
- Secondary muscles
- Calves, Glutes, Hamstrings
How to perform this exercise
- Place a bench or box 12-18 inches tall behind you. The taller the box the greater the difficulty of the exercise.
- Lifting a barbell off of a weight rack, position it on your shoulders.
- Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you.
- Drawing your abs in descend slowly by bending your front knee and hip as if you are sitting down (squatting).
- Lower yourself as far as you can control without letting your body shift towards your toe (this will cause you to loose balance).
- Pause in the downward position and slowly return upright to the starting position.
- Switch legs and repeat.
Use a controlled range of motion and a load you can manage. Stop if a movement causes pain. Ask a qualified coach for help with unfamiliar exercises.
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