Barbell Single Leg Squat
The Barbell Single Leg Squat primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Biceps Femoris (Long Head), External Obliques, Gastrocnemius (Medial), Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Rectus Abdominis. It is a barbell compound exercise at intermediate difficulty.
A barbell compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Erector Spinae, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Stand with arms extended out in front holding barbell. Balance on one leg with opposite leg extended forward off of ground. Execution: Squat down as far as possible while keeping leg elevated off of floor. Keepsupporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg. Comments: Supporting knee should point same direction as foot throughout movement. Range of motion will be improved with greater leg strength andglute flexibility. Significant spinal flexion occurs at bottom of deep single leg squat to maintain center of gravity over foot. Erector Spinae becomes a stabilizer if spine is kept straight.
Alternative Exercises
Get this data via the REST API or MCP Server.