Barbell One Leg Squat - Simple Guidelines For Building Your Quads

Barbell One Leg Squat – Simple Guidelines For Building Your Quads

Barbell One Leg Squat genuinely is a good exercise to strengthen your Quads. Do you need to use outstanding technique and get bigger Quads now? Simply utilize this article for you to get going now.

Barbell One Leg Squat Exercise Summary

  • Primary Muscles Worked: Quadriceps
  • Other Muscles (Secondary) Worked: Adductor Magnus, Gluteus Maximus, and Soleus
  • Equipment: Barbell and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell One Leg Squat Procedure

  • The one barbell one leg squat, AKA the Bulgarian half squat is a stationary lunge done with your back foot elevated on a platform.
  • The challenging part of one leg squats is the setup. Get in place in front of your bench or elevated platform with your barbell on your shoulders, ready to squat.
  • Now, while balancing on one foot reach back an brace your other leg on the bench.
  • Squat down using your front leg, until that knee is near 90°.
  • Then, press back up until your front leg is straight. You want to minimize the use of your back leg for anything but stabilizing your body.
  • Complete one set on your first leg and then switch legs to complete a full set.

Muscles Used

Target (Agonist)

  • Quadriceps


  • Adductor Magnus
  • Gluteus Maximus
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


For you to get the optimal outcomes, you should always adhere to these simple tips. Additionally, whenever you would like to protect yourself against injuries, you ought to understand these tips.

  • Utilize A Cage With The Appropriately Established Safety Bars. With good safety, you will be able to motivate yourself further and your pump will go up.
  • greatly reduce soreness by executing a few minutes of cardio directed at your target muscles to finish your session. This cardio is removing most of the lactic acid. In turn, you will be minimizing your recovery time.
  • Maintain A Weight Training Log. You ought to maintain a record of every single weight, sets, and reps. When you are brilliant you will also make a note of your rest periods. Now there are plenty of nice apps to use a record, or you could simply try a little notebook.
  • Focus On The Way You Breath. For this and most workouts, breathing is important. You have to be exhaling out during your primary muscle flexing and inhaling when the primary muscle group is extending.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will want to stop these regular mistakes to maintain great technique and muscle growth. At the same time, when you prevent these errors you will prevent the odds of experiencing an injury.

  • You Can’t Omit Recovery Times. Overtraining may in fact help make you less strong in lieu stronger.
  • You Must Not Neglect Any Discomfort. Tender muscle tissue and injury pain are not the same. Once you identify serious pain when you are doing exercises you need to stop, or you will simply mhelp make the injury worse yet.
  • Try Not To begin using improper form. Inappropriate technique might be the fast path to experience an accident.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell One Leg Squat Recap

Finally you ought to perform barbell one leg squat properly. Your future level is to perform barbell one leg squat as an element of your steady muscle building regime to strengthen your Quads.

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