Dumbbell One Leg Squat W
Description
The dumbbell one leg squat is a unilateral squat performed standing on one leg with the other extended in front, while holding dumbbells. The dumbbells provide a counterbalance that helps you stay upright and adds load to the working leg. It is a strong progression toward bodyweight pistol squats.
Muscle Group
Equipment Required
Dumbbell One Leg Squat W Instructions
- Stand on your right leg with a dumbbell in each hand at your sides.
- Lift your left leg out in front of you, keeping it extended.
- Brace your core and stand tall.
- Allow the dumbbells to act as a counterbalance.
- Lower into a single-leg squat by bending your right knee.
- Keep the non-working leg extended forward throughout.
- Continue down until your thigh approaches parallel to the floor.
- Drive up through your right heel to stand back to the starting position. Switch legs.
Dumbbell One Leg Squat W Form & Visual
Dumbbell One Leg Squat W Benefits
- Builds single-leg strength
- Dumbbells act as counterbalance
- Stepping stone to bodyweight pistol squats
- Corrects left-right imbalances
- Strong glute and quad development
- Trains balance and proprioception
Dumbbell One Leg Squat W Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core
Dumbbell One Leg Squat W Variations & Alternatives
- Pistol Squat
- Bulgarian Split Squat
- Cossack Squat
- Lever Pistol Squat
