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Quads · Dumbbell · Intermediate

How to do Dumbbell Single Leg Split Squat

The dumbbell single leg split squat is a unilateral lower body exercise that targets the quadriceps, with secondary emphasis on the glutes, hamstrings, and calves. It requires balance, coordination, and strength, as one leg is elevated and the movement is performed with added resistance from dumbbells.

Dumbbell Single Leg Split Squat demonstration
Primary muscle
Quads
Also works
Glutes, Hamstrings and Calves
Equipment
Dumbbell
Level
Intermediate
Category
Legs

How to do Dumbbell Single Leg Split Squat, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
  3. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
  4. Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs and repeat.

Muscles worked

Dumbbell Single Leg Split Squat works your quads as the main mover, with help from your glutes, hamstrings and calves.

Track Dumbbell Single Leg Split Squat in SPLYT

Dumbbell Single Leg Split Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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