One Leg Barbell Squat

Legs · Barbell

How to do it

Stand about a metre in front of a bench with your back to it and the bar on your upper back. Rest the top of one foot on the bench. Drop straight down bending the front knee until the thigh is parallel, torso tall; drive up through the heel. It is a Bulgarian split squat with a bar: more load than dumbbells, but more balance needed too. The classic mistake is having the front foot too close to the bench, which sends the knee forward and loads the kneecap; take a longer step.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes

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