Barbell Single Leg Squat
Barbell Single Leg Squat Exercise Description
The Barbell Single Leg Squat (barbell pistol) is an advanced unilateral squat performed with the barbell racked across the upper back. It primarily targets the quadriceps and gluteus maximus, with assistance from the hamstrings and calves. Hip abductors/adductors and the core musculature stabilize the pelvis and trunk to keep your balance. Expect high demands on ankle dorsiflexion, hip flexion, and total-body control. For safety and consistency, perform it inside a squat rack with the safeties set just below your lowest controlled depth. The goal is smooth, balanced reps with a neutral spine, the bar staying over the midfoot, and the stance knee tracking in line with the toes.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis, Vastus Medialis
- Assisting Muscles: Biceps Femoris - Long Head, Gastrocnemius - Medial Head, Semitendinosus, Soleus
- Stabilizing Muscles: Adductor Longus, External Obliques, Gluteus Medius, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Inner, Side
- Body Symmetry: Unilateral
- Equipment: Barbell
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Inner Quad, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Lateral, Medial, Posterior
- Gender: Male
How To Do The Barbell Single Leg Squat Exercise
‘- Set a squat rack so the bar rests near mid‑chest height; position safeties just below your anticipated bottom.
– Step under the bar, place it on the upper traps (not the neck), grip just outside shoulders, and create upper‑back tension by retracting/depressing the scapulae.
– Unrack, step back to a clear space, and place feet hip‑width; then center your weight over the stance foot.
– Establish a tripod foot (heel, base of big toe, base of little toe). Brace your torso; keep ribs stacked over pelvis.
– Lift the non‑stance leg forward with the ankle dorsiflexed, keeping hips level.
– Inhale and descend by simultaneously flexing the stance ankle, knee, and hip. Keep a neutral spine and the bar over the midfoot.
– Let the knee track in line with the second/third toe; avoid the knee collapsing inward or the heel lifting.
– Lower only as far as you can control without rounding the back or losing balance.
– Drive through the whole foot to stand, extending the knee and hip together; exhale near the top without hyperextending.
– Pause to re‑brace between reps. Walk forward to re‑rack, touching both hooks before releasing the bar.
Barbell Single Leg Squat Tips
‘- Set the squat rack so the bar is near mid-chest height and safeties are just below your lowest controlled depth.
– Place the bar on your upper traps, not on your neck.
– Grip the bar just outside shoulder width and create upper-back tension by retracting and depressing your shoulder blades.
– After unracking, step back to clear space, place your feet hip-width, and center your weight over the stance foot.
– Establish a tripod foot on the stance leg: heel, base of the big toe, and base of the little toe all in contact.
– Brace your torso and keep your ribs stacked over your pelvis to maintain a neutral spine.
– Lift the non-stance leg forward with the ankle dorsiflexed and keep your hips level.
– Inhale and descend by flexing the stance ankle, knee, and hip at the same time while keeping the bar over your midfoot.
– Let the stance knee track in line with the second and third toes; avoid letting the knee collapse inward or the heel lift.
– Lower only as far as you can control without rounding your back or losing balance.
– Drive through the whole foot to stand, extending the stance knee and hip together, and exhale near the top without hyperextending.
– Pause briefly at the top of each rep to re-brace before starting the next descent.
– When finished, walk forward to the rack and touch both hooks with the bar before releasing it.
Barbell Single Leg Squat Beginner Introduction
The Barbell Single Leg Squat (barbell pistol) is a demanding single-leg barbell squat that blends heavy strength work with balance and precision. The bar rests across the upper back while one leg supports the entire lift, turning a familiar squat pattern into a much more challenging test of coordination. The working leg drives most of the effort through the thighs and glutes, with support from the hamstrings and calves. At the same time, the hips and core contribute significant stability to steady the pelvis and torso so the lifter stays upright and controlled.
Because of the long range of motion and the upright bar position, this exercise places substantial requirements on ankle bend, hip bend, and overall body control. Many lifters use a squat rack and safety bars set just under their strongest depth for added security and repeatable reps. The emphasis is on smooth, deliberate movement, steady posture through the trunk, and a bar path that stays roughly in line with the center of the supporting foot.