Quads · Dumbbell · Advanced

How to do Dumbbell Single Leg Squat

The dumbbell single leg squat is a challenging lower body exercise that targets the glutes while also engaging the quadriceps, hamstrings, and calves. It requires balance, coordination, and strength, as you perform a squat on one leg while holding dumbbells for added resistance.

Primary muscles: Quads and Glutes
Also works: Hamstrings and Calves
Equipment: Dumbbell
Level: Advanced
Category: Legs

How to do Dumbbell Single Leg Squat, step by step

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Extend one leg forward and keep it off the ground throughout the exercise.
Bend your standing leg and lower your body down as if sitting back into a chair.
Keep your chest up and your back straight.
Pause for a moment at the bottom, then push through your heel to return to the starting position.
Repeat for the desired number of repetitions, then switch legs.

Station taken, or training at home? Alternatives to Dumbbell Single Leg Squat →

Muscles worked

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

Track Dumbbell Single Leg Squat in SPLYT

Dumbbell Single Leg 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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More quad exercises

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Every dumbbell exercise → · The full exercise library →