Barbell Single-Leg Squat (Crossed Leg) — start position
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Barbell Single-Leg Squat (Crossed Leg) — end position
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Legs / Advanced / Compound (multi-joint)

Barbell Single-Leg Squat (Crossed Leg)

An advanced single-leg squat with a barbell on the back and the free ankle crossed over the working knee.

At a glance

Primary
Quads, Glutes
Secondary
Hamstrings, Hip abductors (glute med), Adductors, Calves
Equipment
Barbell
Movement pattern
Single-leg / lunge, Squat
Level
Advanced
Type
Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

  1. Place a barbell across your upper back and stand on one leg.
  2. Cross the free ankle over the knee of the supporting leg.
  3. Sit back and down on the supporting leg as low as you can control.
  4. Drive through the heel to stand up, then switch legs.

Tips

  • Master bodyweight single-leg squats first.
  • Keep the knee tracking over the toes.

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Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors — secondary (Front)Shins (tibialis) (Front)Calves — secondary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — secondary (Back)Glutes — primary (Back)Hamstrings — secondary (Back)Adductors — secondary (Back)Calves — secondary (Back)
FrontBack
  • Primary: Quads, Glutes
  • Secondary: Hamstrings, Hip abductors (glute med), Adductors, Calves

Best for

How specific this exercise is to each movement.

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Illustration: Everkinetic (everkinetic.com), CC BY-SA 4.0.