Dumbbell Single Leg Squat
Also known as: single leg dumbbell squat
Dumbbell Single Leg Squat is a step up once the basics feel easy and works before or after your main squat.
How to do Dumbbell Single Leg Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Extend one leg forward and keep it off the ground throughout the exercise.
- Bend your standing leg and lower your body down as if sitting back into a chair.
- Keep your chest up and your back straight.
- Pause for a moment at the bottom, then push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs.
Dumbbell Single Leg Squat Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Single Leg Squat Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Dumbbell Single Leg Squat
Swap Dumbbell Single Leg Squat For
Dumbbell Single Leg Squat — Frequently Asked Questions
How do you do the Dumbbell Single Leg Squat?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Extend one leg forward and keep it off the ground throughout the exercise. Bend your standing leg and lower your body down as if sitting back into a chair. 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 Squat work?
The Dumbbell Single Leg Squat primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Single Leg Squat should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Single Leg Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Single Leg Squat?
Try the Curtsey Squat, Band Hip Lift or the Kneeling Jump Squat. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Single Leg Squat the same as the single leg dumbbell squat?
Yes. The Dumbbell Single Leg Squat is also commonly called the single leg dumbbell squat. Different gyms and training programs label it differently, but "single leg dumbbell squat" refer to this same movement.
