One Leg Barbell Squat

What is One Leg Barbell Squat? One leg barbell squat is a challenging unilateral exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. It helps improve balance, stability, and muscular imbalances between the legs.

Tutorial

1. Stand with your feet shoulder-width apart and place a barbell across your upper back.
2. Lift one foot off the ground and extend it slightly forward.
3. Keeping your chest up and core engaged, slowly lower your body by bending the knee of your standing leg.
4. Lower yourself until your thigh is parallel to the ground or as low as you can go while maintaining good form.
5. Push through your heel to return to the starting position.
6. Repeat for the desired number of reps and then switch legs.

Common Mistakes

• Allowing the knee to cave inwards.

• Leaning too far forward, putting excess strain on the lower back. - Using excessive weight, compromising form and risking injury.

• Not going through the full range of motion.

Tips for Better Results

• Start with bodyweight or light weights to master the movement before adding more resistance.

• Focus on keeping your core tight and your back straight throughout the exercise. - Engage your glutes to help with balance and stability.

• Control the descent and ascent of the movement to maximize muscle engagement.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Core (for stability)