Dumbbell Single-Leg Split-Squat
Build serious leg strength and balance! The Dumbbell Single-Leg Split-Squat targets quads, glutes, and core. A challenging and effective lower body burner.
The Dumbbell Single-Leg Split-Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Single-Leg Split-Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Dumbbell Single-Leg Split-Squat Variations and Alternatives
How to do the Dumbbell Single-Leg Split-Squat
Start by standing in front of a bench, facing away from it. Hold a dumbbell in each hand by your sides.
Extend one leg back and place the top of your foot on the bench.
Balance on your front foot with your toes pointing forward. This will be your starting position.
Lower your hips by bending the knee of your front leg, creating a squatting motion. Keep your chest up and back straight throughout the movement.
Lower yourself until your front thigh is almost parallel to the floor, ensuring your front knee isn't going past your toes.
Press through your front heel to extend your knee and hip, returning to the starting position.
Complete the desired number of reps on one leg before switching to the other leg.
Repeat for the desired number of sets.
Ensure you are comfortable and balanced in the starting position before beginning the exercise, and adjust the placement of your front foot if necessary to maintain proper form throughout the movement. Use weights that allow you to perform the exercise with control and without compromising form.
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Dumbbell Single-Leg Split-Squat FAQs
What muscles does the Dumbbell Single-Leg Split-Squat work?
The Dumbbell Single-Leg Split-Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Single-Leg Split-Squat?
Exercise bench or dumbbells.
Is the Dumbbell Single-Leg Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Single-Leg Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Single-Leg Split-Squat variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Assisted Bulgarian Split-Squat, Band Single-Leg Split-Squat and Ring Band Single-Leg Split-Squat.
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