Single Arm Overhead Dumbbell Squat

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart and toes turned out 15-30 degrees.
2. Press the dumbbell overhead with one arm, locking the elbow completely and stabilizing the shoulder blade.
3. Extend the opposite arm out to the side at shoulder height to act as a counterbalance.
4. Brace your core tightly and set your gaze on a point straight ahead or slightly upward toward the weight.

How to do it

1. Inhale as you lower into a squat by pushing your hips back and bending your knees, keeping the dumbbell vertically aligned over your shoulder and mid-foot.
2. Descend until your thighs are at least parallel to the floor, ensuring your torso remains as upright as possible to prevent the weight from drifting.
3. Exhale and drive through your heels to return to a standing position, maintaining a locked-out arm and a rigid core throughout the ascent.
4. Complete all repetitions on one side before switching the dumbbell to the other arm.

Form checklist

• Keep the overhead arm perfectly vertical; do not let the weight drift forward or out to the side.
• Ensure the knees track in line with the toes and do not cave inward during the descent or ascent.
• Maintain a neutral spine and avoid excessive arching in the lower back to compensate for shoulder tightness.
• Keep the weight distributed evenly across both feet despite the unilateral load overhead.

Pro tips

• Actively 'push' the dumbbell toward the ceiling throughout the entire movement to engage the serratus anterior and maximize shoulder stability.
• Focus on squeezing the glute of the opposite leg as you drive upward to help stabilize the pelvis against the unilateral load.
• If balance is an issue, slow the tempo to a 3-second eccentric (lowering) phase to better identify where your center of gravity is shifting.

Make it harder

• Add a 3-second pause at the bottom of the squat to maximize the stability demand on the core and shoulder stabilizers.
• Perform the movement with a kettlebell in the overhead position; the offset center of mass increases the rotational challenge on the shoulder.

Frequently asked

What muscles does the single arm overhead dumbbell squat work?

The single arm overhead dumbbell squat primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the single arm overhead dumbbell squat?

The single arm overhead dumbbell squat uses dumbbell.

Is the single arm overhead dumbbell squat good for beginners?

The single arm overhead dumbbell 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
• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps