TETSUDumbbell Single Leg Split Squat
The Dumbbell Single Leg Split Squat is a dumbbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common questions
What muscles does the Dumbbell Single Leg Split Squat work?
The Dumbbell Single Leg Split Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Single Leg Split Squat?
You need a dumbbell to perform the Dumbbell Single Leg Split Squat.
How many sets and reps of the Dumbbell Single Leg Split Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Single Leg Split Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your legs volume climb, and let AI plan your week. Scan the code or grab the app — free to start.