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Exercise 0410 · REF qx4fgX7

Dumbbell Single Leg Split Squat exercise animation

Dumbbell Single Leg Split Squat

Category
Upper Legs
Equipment
Dumbbell
Target
Quads

The rear foot stays on the ground here rather than elevated, which makes this a gentler entry point into split-leg squatting than a Bulgarian split squat while still loading each leg independently. It's a good diagnostic for quad and glute imbalances between legs, and it builds the single-leg stability that bilateral squats don't touch.

How to Do the Dumbbell Single Leg Split Squat

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. 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.
  3. Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
  4. Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
  5. Repeat for the desired number of repetitions, then switch legs and repeat.

Muscles Worked

The Dumbbell Single Leg Split Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have dumbbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Dumbbell Single Leg Split Squat work?
The Dumbbell Single Leg Split Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Single Leg Split Squat?
The Dumbbell Single Leg Split Squat is done with a dumbbell.
What's a good alternative to the Dumbbell Single Leg Split Squat?
If you don't have access to a dumbbell, the All Fours Squad Stretch targets the same quads using body weight instead.