One Leg Barbell Squat
How to: One Leg Barbell Squat
Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings
- Place a bench horizontally behind you. Set the barbell on the squat rack at approximately chin height. Position yourself underneath the bar so that it rests on your shoulders. Place both hands on the bar in an overhand grip (palms facing away from your body) slightly wider than your shoulders. Standing underneath the barbell with it resting on your shoulders, stand up tall and release it from the squat rack. Carefully step your right foot backwards, allowing the ball of your foot to rest on top of the bench. Carefully shuffle your left foot forward, if needed, ensuring that your feet are shoulder-width apart. This is your starting position.
- Inhale. Bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle.
- Exhale. Push through the heel of your left foot and toe of your right foot to extend both legs and return to the starting position. Complete half of the specified number of repetitions on the same side, before completing the remaining repetitions on the other side. Return the bar to a secure position on the squat rack.
Alternative Exercises for Gluteals
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.