Exercise guide
Dumbbell Single Leg Squat With Support Pistol
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This unilateral squat variation builds exceptional single-leg strength and stability, targeting the quadriceps and glutes while using a rack for balance to ensure full range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand next to a power rack upright, holding a dumbbell in the hand opposite to your working leg (contralateral hold).
- Lightly grasp the rack with your free hand at chest height for balance.
- Shift your weight onto the working leg and lift the other leg slightly off the floor in front of you.
- Engage your core and pull your shoulders back to create a stable torso.
How to do it
- Inhale as you slowly lower your hips back and down, keeping the working heel firmly planted on the ground.
- Descend until your thigh is at least parallel to the floor, using the rack only for balance rather than pulling yourself up.
- Exhale and drive through the mid-foot of the working leg to return to the starting position.
- Complete all reps on one side before switching the dumbbell and support hand to the other side.
Form checklist
- Keep the knee of the working leg tracking directly over your toes.
- Maintain a proud chest and avoid excessive forward rounding of the spine.
- Ensure the non-working leg remains elevated and clear of the floor throughout the movement.
- Use the support hand minimally; it should provide balance, not vertical assistance.
Pro tips
- Focus on 'sitting back' into the hip of the working leg to maximize glute and hamstring recruitment.
- Squeeze the dumbbell handle tightly to create 'irradiation'—full-body tension that increases stability and strength output.
Make it harder
- Transition to a 'fingertip' touch on the rack to further challenge your balance and stabilizer muscles.
- Increase the eccentric (lowering) phase to 4 seconds to maximize time under tension.
Frequently asked
- What muscles does the dumbbell single leg squat with support pistol work?
- The dumbbell single leg squat with support pistol primarily targets the 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 with support pistol?
- The dumbbell single leg squat with support pistol uses dumbbell.
- Is the dumbbell single leg squat with support pistol good for beginners?
- The dumbbell single leg squat with support pistol is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps