One Leg Barbell Squat

An advanced unilateral leg exercise where a barbell is loaded across the shoulders while one leg is elevated on a bench, building exceptional leg strength and balance.

Instructions

1. Start by standing about 2-3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor.
2. Keep your feet shoulder-width apart. Bend your knees and use a pronated grip with hands wider than shoulder-width to lift the barbell.
3. Clean the barbell to your chest, then lift it over your head and rest it on the base of your neck.
4. Move one foot back so your toe rests on the flat bench. Your other foot should be stationary in front.
5. Keep your head up at all times and maintain a straight back with your chest out.
6. As you inhale, slowly lower your leg until your thigh is parallel to the floor. Your knee should be over your toes.
7. Your chest should be directly above the middle of your thigh at the bottom.
8. Leading with your chest and hips, contract your quadriceps and elevate your leg back to the starting position.
9. Complete your set repetitions, then switch legs and repeat.

Tips

• This is an advanced movement requiring balance and strength
• Maintain an upright posture throughout
• Keep your working leg’s knee over your toes
• Don’t allow your front knee to collapse inward
• Focus on driving through your heel
• Start with lighter weight to develop stability
• Keep your core tight for balance and stability