Set-up: Find a bench or other suitable object roughly one to two feet high, and clear a space inside a power rack. Plant your working foot several feet in front of the bench, and place the top of your stabilizing foot flat on the bench. Ensure the bench and bar inside the power rack are set at safe distances, neither too close where you'll hit the power rack with the bar, nor too far where you'll have difficulty re-racking the weight after each set.
Lift: Bracing through your core, descend to a point just before your knee touches the floor. Quickly reverse the motion.
Emphasis: Brace through your core at all times. Keep a neutral spine throughout the duration of the movement. The knee of the working, forward leg should be in-line with the toe of the working foot. If stability cannot be maintained, switch to the bodyweight version and try using support from a forward-positioned stable structure.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Training Impact
Muscle Roles in one-leg barbell squat with back leg elevated
