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Dumbbell Single Leg Squat

Reviewed by Dylan Maurick, Physiotherapist

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

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Dumbbell Single Leg Squat

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Published: Apr 22, 2025 · Updated: Apr 11, 2026

Muscles Worked: Dumbbell Single Leg Squat

The dumbbell single leg squat mainly trains your quads and glutes. Your quads straighten the working knee as you stand, while your glutes drive your hips up and help keep your pelvis level so you do not tip or cave inward. Your hamstrings assist and help steady the leg, but the bigger challenge is controlling frontal-plane balance and pelvic stability during the movement, which is a key demand in single-leg squatting (Crossley et al., 2011).

Primary

Quads Glutes

Secondary

Hamstrings

Technique and form

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.

Is the Dumbbell Single Leg Squat good for muscle growth?

Yes. The dumbbell single leg squat can build serious leg and glute muscle because one leg does all the work, so moderate loads feel heavy fast and the glutes have to work hard to keep you stable. Single-leg squat performance is closely tied to how well the hip muscles control the leg, and hip-focused work can place high demands on the glutes, which supports this exercise as a strong growth option when done hard and consistently (Crossley et al., 2011; Collings et al., 2023).

High tension with less load — Because all your weight shifts onto one leg, your quads and glutes can get a strong growth stimulus without needing the same dumbbell load you would use in a two-leg squat. That is useful when heavy equipment is limited or your lower back gets beat up by bilateral squats.
Glute demand stays high — This lift is not just about standing up; your glutes also stop your knee from collapsing inward and keep your hips level. Reviews on single-leg movement quality show that better control here is strongly linked to the muscles on the outside and back of the hip doing their job well (Wilczyński et al., 2020).
Big range of motion per leg — If you can squat deep with good balance, each rep gives the working leg a long path under tension. That usually means a stronger muscle-building signal than short, half reps. If balance is the limiter, build up with the dumbbell-single-leg-split-squat first.
Easy to spot weak sides — One leg at a time makes strength gaps obvious, so you can bring up the weaker side instead of letting the stronger leg hide it. If full single-leg squats are too unstable to load well, the bulgarian-split-squat is often the better progression.

Programming for muscle growth

Do 3-4 sets of 6-10 reps per leg with 90-150 seconds rest. Train it 1-2 times per week, and stop each set when balance starts to break down, not after sloppy reps. Use a slow lowering phase, a full depth you can control, and add reps before adding load so the target muscles keep doing the work.

Dumbbell Single Leg Squat Variations

Dumbbell Single Leg Split Squat

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

Alternative Exercises

Bulgarian Split Squat

The Bulgarian Split Squat is a lower-body exercise that builds leg strength, balance, and control by training one leg at a time.

Dumbbell Lunge

The Dumbbell Lunge is a lower-body exercise that builds leg and glute strength while challenging balance and single-leg control.

Dumbbell Single Leg Deadlift

The Dumbbell Single Leg Deadlift is a unilateral strength exercise that builds balance, control, and lower-body strength one leg at a time.

Bodyweight Full Squat With Overhead Press

The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.

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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.