Dumbbell Single Leg Squat
Master the dumbbell single leg squat to build powerful glutes and quads, enhance balance, and develop unilateral leg strength and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Single Leg Squat
Description
A single leg squat performed while holding a dumbbell. This exercise targets the lower body, particularly the quadriceps and glutes.
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How to do Dumbbell Single Leg Squat
- 01Setup
Stand tall with a dumbbell held in the hand opposite to your working leg (e.g., dumbbell in right hand, left leg working), or in both hands at chest height for balance. Shift your weight onto one foot, lifting the other foot slightly off the ground with a soft knee.
- 02Setup
Engage your core, pull your shoulders back and down, and maintain a neutral spine. The non-working leg can be extended slightly forward or bent behind you for balance, but avoid resting it on anything.
- 03
Initiate the squat by bending at your hip and knee simultaneously, as if sitting back into a chair on one leg. Keep your chest upright and allow your torso to lean slightly forward to counterbalance the movement.
- 04
Descend until your working thigh is roughly parallel to the floor, or as deep as your flexibility and balance allow without compromising form. Ensure your knee tracks in line with your toes and does not cave inward.
- 05
Drive through your entire working foot, particularly the heel, to powerfully extend your hip and knee, returning to the starting standing position. Exhale as you push up, maintaining control throughout the movement.
Tips
- Find a fixed point to focus your gaze on directly in front of you; this greatly aids in maintaining balance throughout the exercise.
- Control the eccentric (lowering) phase of the squat, aiming for a slow and deliberate descent to maximize muscle engagement and improve stability.
- Keep the non-working leg slightly active, either by extending it forward or keeping the knee bent behind you, to help with counterbalancing and preventing it from becoming dead weight.
- Start with a lighter dumbbell or even just bodyweight to master the movement pattern and balance before increasing the load.
Common mistakes
- Losing balance and wobbling excessively: Fix this by engaging your core tightly, focusing on a fixed point, and performing the movement slowly and deliberately.
- Allowing the working knee to cave inward (valgus collapse): Correct this by actively pushing your knee slightly outward, ensuring it tracks in line with your second and third toes.
- Rounding your lower back during the squat: Fix this by maintaining a neutral spine throughout the movement, engaging your core, and ensuring your chest stays upright.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Single Leg Squat work?
Dumbbell Single Leg Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Dumbbell Single Leg Squat good for beginners?
Dumbbell Single Leg Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Single Leg Squat?
You need Dumbbell to perform Dumbbell Single Leg Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Single Leg Squat?
Find a fixed point to focus your gaze on directly in front of you; this greatly aids in maintaining balance throughout the exercise. Control the eccentric (lowering) phase of the squat, aiming for a slow and deliberate descent to maximize muscle engagement and improve stability. Keep the non-working leg slightly active, either by extending it forward or keeping the knee bent behind you, to help with counterbalancing and preventing it from becoming dead weight. Start with a lighter dumbbell or even just bodyweight to master the movement pattern and balance before increasing the load.
What are common mistakes when doing Dumbbell Single Leg Squat?
Losing balance and wobbling excessively: Fix this by engaging your core tightly, focusing on a fixed point, and performing the movement slowly and deliberately. Allowing the working knee to cave inward (valgus collapse): Correct this by actively pushing your knee slightly outward, ensuring it tracks in line with your second and third toes. Rounding your lower back during the squat: Fix this by maintaining a neutral spine throughout the movement, engaging your core, and ensuring your chest stays upright.
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Free · iPhone only · Available on the App Store