Dumbbell Single Leg Squat
Description
The dumbbell single-leg squat performs a single-leg squat while holding dumbbells. The dumbbells can serve as a counterbalance (held in front) or as added load (at sides). It builds single-leg strength beyond bodyweight.
Muscle Group
Equipment Required
Dumbbell Single Leg Squat Instructions
- Stand on your right leg. Hold dumbbells at your sides or at your chest.
- Extend your left leg forward.
- Squat down on your right leg by bending your knee and sitting back.
- Descend as deep as balance and strength allow.
- Drive through your right foot to stand.
- Complete reps, then switch legs.
- Use a box behind you to control depth if needed.
- Dumbbells held in front can serve as counterbalance for deeper squats.
Dumbbell Single Leg Squat Form & Visual
Dumbbell Single Leg Squat Benefits
- Adds progressive load to single-leg squats
- Dumbbells as counterbalance improve depth
- Builds single-leg strength
- Exposes left-right imbalances
- No rack needed
- Develops balance and coordination
Dumbbell Single Leg Squat Muscles Worked
- Quadriceps (working leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Calves
Dumbbell Single Leg Squat Variations & Alternatives
- Bodyweight Pistol Squat
- DB Bulgarian Split Squat
- DB Single-Leg Split Squat
- Barbell One-Leg Squat
- TRX Pistol Squat
