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Barbell B-Stance Squat
A barbell-loaded unilateral squat variation targeting quads and glutes to build strength and stability, addressing imbalances as a progression between bilateral squats and single-leg movements.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Adductors
4/10Adductor Magnus
Abs
4/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Position barbell in squat rack at shoulder height. Place bar across upper back, grip wider than shoulders, unrack and step back to set B-stance with front foot flat and back toes lightly touching ground as kickstand.
- Brace core and inhale.
- Hinge at hips and bend knees to lower body.
- Descend until front thigh is parallel to floor.
- Drive through front heel to extend knees and hips.
- Exhale and stand to start position.
- Switch legs after reps.
Coaching Tips
Form Cues
- Drive through front heel
- Keep chest up
- Back foot light
- Knees track toes
- Core tight
Breathing
Inhale during descent, brace core throughout, exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until front thigh is parallel to floor or deeper if mobility allows, keeping neutral spine and front knee over toes.
Safety
Safety Notes
- Use safety pins in rack below deepest point
- Start with light weight
- Avoid if acute knee pain
- Maintain neutral spine
Spotting
Spot from behind bar, hands ready under bar for heavy sets; prefer rack safeties for solo training.
Common Mistakes
- Knee caving inward
- Rounding back
- Shifting weight to back leg
- Incomplete depth
When to Avoid
- Acute knee or hip injuries
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Master basic bilateral squat form
- Single-leg balance competency
Also known as
Barbell Kickstand Squat, Barbell Single-Leg Assisted Squat
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