Exercise guide
One Leg Barbell Squat
The supplied One Leg Barbell Squat is a rear-foot-elevated split squat performed with a bar across the upper back. The quadriceps and glutes provide most of the effort, while the hamstrings and calves assist.
Training context
Why This Split-Squat Variation Is Useful
Elevating the rear foot increases the demand on the front leg and challenges balance. The exercise can train each side independently without requiring a true single-leg squat.
The source instructs cleaning and pressing the bar onto the back, which is unnecessarily risky. Set the bar in a squat rack and unrack it directly from the shoulders.
Technique overview
Set the stance before unracking the bar
Use a rack and place the rear foot on a stable bench after establishing the front-foot position. Lower by bending the front knee and hip while the torso remains controlled. Drive through the front foot to stand, complete both sides, and rerack the bar safely.
Treat this as an overview and use a range, pace, and setup you can control.