Dumbbell Single Leg Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, 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 with a dumbbell in the opposite hand.
- Bend at the knee of the standing leg and lower into a squat.
- Keep your non-standing leg extended forward for balance.
- Push through your heel to return to standing position.
Common Mistakes
- Allowing the knee to collapse inward while squatting.
- Leaning too far forward, which can strain your back.
- Rushing through the movement rather than maintaining control.
Modifications
- Use a chair for support if you're new to the movement.
- Start with lighter weights to ensure proper form.
Tips
- Keep your back straight and core engaged during the squat.
- Lower yourself slowly and control your movement to avoid injury.
- Make sure your knee does not extend past your toes.
Dumbbell Single Leg Squat Alternatives
Tags
glutes
quads
single leg
strength training
lower body
dumbbell
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
