This exercise involves holding a barbell on your shoulders while standing on one leg and lowering your body into a squat position with the other leg extended behind you. It targets the quadriceps, glutes, and hamstrings while also improving balance and stability.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Targets the glutes, quads, and hamstrings
- Increases lower body strength
- Helps to correct muscle imbalances between legs
- Can be modified for different fitness levels
- Engages the core for added stability and strength
How to perform
- Start by standing with your feet shoulder-width apart and holding a barbell across your upper back.
- Take a large step forward with one foot and place it firmly on the ground.
- Slowly lower your body down by bending your front knee and keeping your back leg straight.
- Lower your body until your front thigh is parallel to the ground.
- Push through your front foot to return to the starting position.
- Repeat the exercise for the desired number of repetitions before switching legs.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary