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All exercises

Dumbbell single leg squat

Advanced

Dumbbell single leg 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. 2Extend one leg forward and keep it off the ground throughout the exercise.
  3. 3Bend your standing leg and lower your body down as if sitting back into a chair.
  4. 4Keep your chest up and your back straight.
  5. 5Pause for a moment at the bottom, then push through your heel to return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch legs.

What to do instead

  • Single leg squat (pistol) maleBodyweight
  • One leg squatBodyweight
  • Kettlebell pistol squatKettlebell
  • Weighted cossack squatsWeight plate
  • Barbell zercher squatBarbell
  • Dumbbell squatDumbbell

Easier variations

  • Barbell clean-grip front squatBarbell
  • Barbell front chest squatBarbell
  • Barbell front squatBarbell
  • Barbell full squatBarbell
Logged today · 2 min restDumbbell single leg squat

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