Dumbbell Single Squat
The Dumbbell Single Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings, lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Single Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Dumbbell Single Squat
Setup
Standing with feet shoulder-width apart, hold a single dumbbell vertically by one end against your chest, cupping the other end with both hands.
Movement
Descend: Keeping your chest proud and spine neutral, push your hips back and bend your knees to lower into a squat position.
Depth: Continue lowering until your thighs are at least parallel to the floor, ensuring your elbows track inside your knees as you descend.
Ascend: Drive through your heels to return to the starting position, bracing your core throughout the movement.
Dumbbell Single Squat FAQs
What muscles does the Dumbbell Single Squat work?
The Dumbbell Single Squat mainly works the quads and glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Single Squat?
Dumbbells.
Is the Dumbbell Single 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 Squat go on?
It belongs on leg day in a push/pull/legs routine.
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