Dumbbell Single-Arm Overhead Squat
Test core strength & balance! Overhead Squats w/ dumbbells increase stability to build a solid foundation.
The Dumbbell Single-Arm Overhead Squat is a compound exercise that mainly works the quads and back, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Overhead Squat Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Obliques
Dumbbell Single-Arm Overhead Squat Variations and Alternatives
How to do the Dumbbell Single-Arm Overhead Squat
Start by standing with feet shoulder-width apart holding a dumbbell in one hand.
Clean the dumbbell up to your shoulder and then press it overhead. Lock out your arm and keep it close to your ear.
Stabilize the arm holding the dumbbell overhead, keeping it stationary throughout the entire squat motion.
Engage your core, keep your chest up, and look straight ahead to maintain balance.
Lower your body into the squat by bending at the hips and knees. Descend until your thighs are parallel to the ground, or as low as you can go without compromising form.
Keep the dumbbell overhead and make sure your knees don’t cave inward. Distribute your weight evenly on your feet.
Push through your heels to return to the starting position, straightening your knees and hips.
Perform the desired number of repetitions, then switch the dumbbell to the opposite hand and repeat.
Make sure to perform this exercise with control and use a weight that allows you to maintain good form throughout the movement. It is recommended to have a solid foundation in both squatting and overhead pressing before attempting this advanced variation.
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Dumbbell Single-Arm Overhead Squat FAQs
What muscles does the Dumbbell Single-Arm Overhead Squat work?
The Dumbbell Single-Arm Overhead Squat mainly works the quads and back, with help from the core. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Dumbbell Single-Arm Overhead Squat?
Dumbbells.
Is the Dumbbell Single-Arm Overhead 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-Arm Overhead Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Single-Arm Overhead Squat variations and alternatives?
Similar exercises include the Bodyweight Full-Squat with Overhead Press, Bodyweight Overhead Squat Press, Dumbbell Single-Arm Snatch and Dumbbell Overhead Squat.
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