TETSUDumbbell Single Leg Squat
The Dumbbell Single Leg Squat is a dumbbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common questions
What muscles does the Dumbbell Single Leg Squat work?
The Dumbbell Single Leg Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Single Leg Squat?
You need a dumbbell to perform the Dumbbell Single Leg Squat.
How many sets and reps of the Dumbbell Single Leg Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Single Leg 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.
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