Dumbbell Single Leg Squat

The Dumbbell Single Leg Squat is a unilateral squat exercise that builds leg strength, balance, and control using dumbbells.

Strength exercises

Bodybuilding exercises

HIIT exercises

Glutes

Legs

Abs

Dumbbell

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Dumbbell Single Leg Squat

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Dumbbell Single Leg Squat

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The Dumbbell Single Leg Squat is a free-weight, single-leg squat performed while holding dumbbells for added resistance. The movement places the full workload on one leg at a time, increasing the demand on strength, balance, and movement control compared to standard squats.

The exercise primarily targets the quads and glutes of the working leg, with the hamstrings assisting to stabilize the knee and hip. Holding dumbbells adds consistent load while requiring steady posture and controlled depth, making balance and tension key throughout the movement.

This squat variation fits well in strength and hypertrophy programs, especially for addressing left-to-right imbalances or improving single-leg capacity. It works well as a main lower-body lift with lighter loads or as an accessory alongside bilateral squats, offering a practical option for building controlled, unilateral leg strength.

How to Perform the Dumbbell Single Leg Squat

Stand holding a dumbbell in each hand, arms extended at your sides, with feet hip-width apart and core braced.
Shift your weight onto your right foot while slightly lifting your left foot off the ground, maintaining a neutral spine position.
Inhale as you begin to bend your right knee, hinging at the hips while extending your left leg behind you for counterbalance.
Lower your body in a controlled manner until your right thigh is parallel to the ground, keeping your chest up and shoulders pulled back.
Ensure your right knee stays aligned with your toes and doesn't collapse inward, engaging your outer hip muscles for stability.
Exhale as you drive through your right heel to push back up to the starting position, squeezing your glutes at the top.
Maintain tension in your core throughout the movement to support your spine and prevent excessive forward lean.
Complete all repetitions on one leg before switching to the other side, breathing rhythmically throughout the exercise.

Important information

If balance is challenging, lightly touch a wall or sturdy object with your fingertips until you develop more stability.
Keep your working knee tracking in line with your second toe throughout the movement to protect your joints.
Focus on lowering with control rather than dropping quickly into the squat position.
If you experience knee pain, reduce your range of motion or try elevating your heel slightly with a small weight plate.

FAQ - Dumbbell Single Leg Squat

What muscles does the dumbbell single leg squat target?

The dumbbell single leg squat primarily targets the quadriceps, glutes, and hamstrings while also engaging your core muscles for stability. Your calves and hip stabilizers work as secondary muscles, making it a comprehensive lower body exercise.

How can I modify this exercise if I'm struggling with balance?

If balance is challenging, start by performing the movement next to a wall or sturdy object for support, gradually reducing your reliance on it as you improve. You can also begin with bodyweight only before adding dumbbells, or try a partial range of motion until you develop better stability.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How many reps and sets should I perform for optimal results?

For muscle growth, perform 3-4 sets of 12-15 reps per leg with a full range of motion. For endurance, aim for 2-3 sets of 15-25 reps. Allow 1-2 minutes rest between sets and train calves 2-3 times weekly for best results.

Is this exercise safe for people with knee problems?

The single leg split squat can actually benefit those with minor knee issues by strengthening supporting muscles when performed with proper form. Start with bodyweight only and focus on controlled movement, but consult a physical therapist if you have significant knee pain or previous injuries.