Dumbbell Single Leg Split Squat
Also known as: single leg dumbbell split squat
Skip the guesswork: Dumbbell Single Leg Split Squat leans on independent dumbbell loading for quad size and knee resilience.
How to do Dumbbell Single Leg Split Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take 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.
- Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
- Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
Dumbbell Single Leg Split Squat Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Single Leg Split Squat Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Letting the knees cave inward as fatigue builds
Press the outside edge of each foot into the floor throughout.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Dumbbell Single Leg Split Squat
Swap Dumbbell Single Leg Split Squat For
Dumbbell Single Leg Split Squat — Frequently Asked Questions
How do you do the Dumbbell Single Leg Split Squat?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Take 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. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Single Leg Split Squat work?
The Dumbbell Single Leg Split Squat primarily targets the quads. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Single Leg Split Squat should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Single Leg Split Squat good for beginners?
Yes. The Dumbbell Single Leg Split Squat is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Single Leg Split Squat?
Try the Goblet Squat, Bodyweight Squat or the Leg Extension. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Single Leg Split Squat the same as the single leg dumbbell split squat?
Yes. The Dumbbell Single Leg Split Squat is also commonly called the single leg dumbbell split squat. Different gyms and training programs label it differently, but "single leg dumbbell split squat" refer to this same movement.
