Dumbbell Single Leg Squat

Muscles worked

Setup

1. Stand tall holding a single dumbbell at chest height with both hands (goblet grip).
2. Shift your weight onto the working leg and extend the opposite leg straight out in front of you, hovering just off the floor.
3. Engage your core and fix your gaze on a point 5-10 feet ahead of you for balance.

How to do it

1. Inhale and slowly lower your hips back and down as if sitting into a chair, keeping the non-working leg elevated and straight.
2. Descend until your working thigh is at least parallel to the floor, ensuring your heel stays glued to the ground.
3. Exhale and drive through the mid-foot of the standing leg to return to the starting position with control.
4. Maintain a controlled 3-second eccentric (lowering) phase and a 1-second concentric (rising) phase.

Form checklist

• Keep the heel of the working foot firmly planted; do not let it lift.
• Ensure the knee tracks directly over the toes and does not cave inward.
• Maintain a proud chest and avoid excessive rounding of the spine.
• Keep the non-working leg fully extended to prevent it from touching the floor.

Pro tips

• Hold the dumbbell slightly away from your chest to act as a counterweight, which helps keep your torso more upright.
• Focus on 'gripping' the floor with your toes to create a stable arch and improve balance.
• Squeeze the glute of the working leg at the top of the movement for maximum peak contraction.

Make it harder

• Perform the movement standing on a small box or bench to allow for a deeper range of motion.
• Incorporate a 2-second pause at the bottom of the squat to eliminate momentum.

Frequently asked

What muscles does the dumbbell single leg squat work?

The dumbbell single leg squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell single leg squat?

The dumbbell single leg squat uses dumbbell.

Is the dumbbell single leg squat good for beginners?

The dumbbell single leg squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps