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All exercises

Dumbbell single leg split squat

Intermediate

Dumbbell single leg split squat is a compound dumbbell exercise for the quads, also working the glutes, hamstrings, and calves.

Trained one side at a time.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. 2Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
  3. 3Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
  4. 4Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch legs and repeat.

What to do instead

  • Suspended split squatBodyweight
  • Split squatsBodyweight
  • Barbell single leg split squatBarbell
  • Barbell split squatBarbell
  • Barbell side split squatBarbell
  • Dumbbell step-up split squatDumbbell

Easier variations

  • Split squatsBodyweight

Harder variations

  • Suspended split squatBodyweight
Logged today · 2 min restDumbbell single leg split squat

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