Dumbbell Single Leg Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Single-leg dumbbell squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Single Leg Squat
- Stand on one leg, holding a dumbbell in the opposite hand.
- Bend at the knee and hip of the standing leg to squat down.
- Keep your non-standing leg extended behind you for balance.
- Descend until your thigh is parallel to the ground or as low as comfortable.
- Drive through your heel to return to standing.
Common Mistakes
- Letting the knee collapse inward.
- Not going low enough into the squat.
- Lifting the non-working leg too high.
Modifications
- Use a chair or wall for balance assistance.
- Perform the exercise without weight at first.
Tips
- Maintain a straight back throughout the movement.
- Keep your non-working leg bent slightly to enhance stability.
- Engage your core to maintain balance.
Dumbbell Single Leg Squat Alternatives
Tags
lower body
balance
strength
squat
legs
dumbbell
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