How to Use a Single Barbell Weight for Leg Exercises

Adding some variety to your leg workout alleviates boredom and stimulates your brain to learn new exercises. Whether you train with a single weight plate on a barbell or hold it with your hands, there are numerous ways to train your legs while strengthening your upper body at the same time. Since you do many daily tasks that require asymmetrical loading, such as carrying an uneven load of groceries, training with an unbalanced weight improves your balance, grip strength and core stability. Always do dynamic warm-ups, such as leg swings, the Sun Salutation series and torso twists, before you work out.

Things You'll Need

  • Barbell with one weight plate on one end (amount of weight varies per individual)
  • Barbell pin
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Instructions

  1. Barbell Squat Combo

    • 1

      Secure the barbell pin against the weight plate after you loaded your desired weight onto the barbell. Hold the barbell over your shoulders behind your neck with the heavy side to your right and stand with your feet about shoulder-distance apart. Find your center of balance and stand tall with a straight spine before you do the back squat.

    • 2

      Inhale as you carefully squat down as low as you can while keeping your spine straight and your heels on the floor. Exhale as you stand up, pushing your feet against the floor to extend your legs and hips. Perform five to six reps, switch the barbell weight to your left side and do another five to six reps. Rest for 30 seconds or less before doing the next exercise.

    • 3

      Repeat the squat exercise, but this time hold the barbell in front of your collarbone. Place the heavy side to your right. Stand in the same position as in step one and repeat the exercise in the same manner as in step two. Do one set and repeat the exercise with the heavy side to your left.

    Shovel Up

    • 4

      Stand with your feet about shoulder-distance apart and hold the single-plated barbell -- weight plate facing your right side -- with both hands about shoulder-distance apart. Hold with your right hand facing up close to the plate and hold with your left hand facing down.

    • 5

      Inhale as you bend your legs and push your buttocks behind you with your spine straight. Lower the weight-plate end of the barbell toward the floor. Bring your left elbow up behind you.

    • 6

      Exhale as you straighten your legs and thrust the barbell straight up like you're scooping up dirt with a shovel. Your right hand should be above your left hand. Keep the barbell straight at the end of the movement. Inhale as you lower the barbell to the ready position in step two, and repeat the exercise five to six times. Switch the hand position, bring the heavy side to your left and repeat the exercise.

    Push Press With Weight Plate

    • 7

      Hold the weight plate near your collarbone so that it's parallel to the floor and your hands are at the 3 and 9 o’clock positions. Hold the plate with your elbows pointing down and stand with your feet about shoulder-distance apart. Inhale as you squat down as low as you can with your back straight.

    • 8

      Exhale as you stand straight up and press the weight plate overhead. Extend your elbows completely to finish the movement.

    • 9

      Inhale as you lower the plate toward your chest and repeat the exercise eight to 10 times.