one leg squat: technique and muscles worked

How to do this exercise

Step:1 Stand with your feet shoulder-width apart.
Step:2 Extend one leg forward, keeping it off the ground.
Step:3 Bend your standing leg and lower your body down as if sitting back into a chair.
Step:4 Keep your chest up and your back straight.
Step:5 Push through your heel to return to the starting position.
Step:6 Repeat with the other leg.

Equipment: Body weight Dumbbells Free weights
Body part: Thighs Glutes
Target muscle: Quadriceps Gluteus maximus
Secondary muscle: Lower back Hamstrings Calves Adductors Rectus abdominis

Hypertrophy grade

Good8 / 10

Nemeo’s take

The Bulgarian Split Squat is a specialized tool for targeting the quadriceps and glutes, offering excellent tension in the stretched position and great range of motion potential. The stability required is a real challenge, which can sometimes limit the load compared to the classic squat, especially for heavy progression or intensification. The exercise shines for its unilateral isolation, improving coordination and balance, but core fatigue sometimes becomes a limiting factor outside of heavy racks.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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one leg squat

How to do this exercise

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