Dumbbell Single-Leg Squat
Challenge your balance and build serious leg strength with Dumbbell Single-Leg Squats! A total body workout in one move.
The Dumbbell Single-Leg Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Leg Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Dumbbell Single-Leg Squat Variations and Alternatives
How to do the Dumbbell Single-Leg Squat
Start by standing straight with a dumbbell in each hand, palms facing inward. Choose a weight that is appropriate for your strength level.
Shift your weight onto one leg, with the other leg slightly elevated behind you.
Begin to lower your body by bending at the knee and hip of the supporting leg, keeping your back straight and chest up. The non-supporting leg should remain off the ground as you lower down.
Squat down as low as you can comfortably go, ideally until the thigh of your working leg is parallel to the floor.
Push through the heel of your supporting foot to return to the starting position, all the while keeping the elevated leg off the ground.
Complete the desired number of repetitions on one leg before switching to the other leg.
Repeat for the desired number of sets.
Ensure that you maintain balance and proper form throughout the exercise to prevent injury and target the intended muscle groups effectively.
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Dumbbell Single-Leg Squat FAQs
What muscles does the Dumbbell Single-Leg Squat work?
The Dumbbell Single-Leg Squat mainly works the quads and glutes & hips, with help from the hamstrings and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Single-Leg Squat?
Dumbbells.
Is the Dumbbell Single-Leg 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 Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Single-Leg Squat variations and alternatives?
Similar exercises include the Barbell Kickstand Squat, Bodyweight Supported Single-Leg Squat, Dumbbell Bulgarian Glute Dominant Split-Squat and Dumbbell Single-Leg Ipsilateral Stiff Leg Deadlift.
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