Barbell One Leg Squat

Barbell One Leg Squat

The Barbell One Leg Squat, also known as the Bulgarian Split Squat, is a highly effective lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. This exercise requires balancing on one leg while performing a squat motion, which helps improve stability, balance, and overall lower body strength. To perform the Barbell One Leg Squat, you will need a barbell loaded with weight plates. Begin by standing in front of a bench or step, with the barbell resting on your upper traps, just like in a regular back squat. Lift one leg and place the top of your foot on the bench or step behind you. Maintaining an upright torso, engage your core and slowly lower your body into a squat position by bending your standing leg. You should aim to have your thigh parallel to the ground, with your knee directly above your ankle. Ensure that your knee does not exceed your toes. Push through your heel to extend your standing leg and return to the starting position. Repeat for the desired number of repetitions and then switch legs. The Barbell One Leg Squat provides a unique challenge as it requires strength and stability from a single leg, which can help correct muscle imbalances and improve overall lower body strength. It can be incorporated into leg day workouts or used as a standalone exercise for those looking to add variety to their routine. Remember to start with lighter weights as you develop proper form and gradually increase the load. Enjoy the benefits of this challenging exercise on your journey towards a stronger lower body!


  • Place a barbell on your shoulders, behind your neck.
  • Stand with your feet hip-width apart and lift one leg off the ground.
  • Keeping your core engaged and your chest up, slowly lower your body into a squat position using your supporting leg.
  • Go as low as you can while maintaining proper form and balance.
  • Pause for a moment, then push through your heel to return to the starting position.
  • Repeat the movement for the desired number of repetitions on one leg.
  • Switch legs and repeat the exercise.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum benefits and prevent injury.
  • Incorporate the use of a stabilizing equipment such as a bench or a wall for added stability if needed.
  • Engage your core muscles throughout the entire movement to maintain balance and stability.
  • Start with a light weight or no weight at all to master the movement before gradually increasing the load.
  • Increase the range of motion over time by gradually lowering your body closer to the ground as flexibility improves.
  • Include other lower body exercises such as lunges and step-ups to strengthen the muscles involved in the one leg squat.
  • Don't rush the movement, focus on a slow and controlled descent and ascent to fully engage the muscles.
  • Ensure that your knee stays aligned with your toes throughout the exercise to avoid unnecessary strain.
  • Allow for adequate rest and recovery between workouts to prevent overuse injuries and promote muscle growth.
  • Consult with a fitness professional to assess your form and technique to ensure proper execution of the exercise.


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