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Exercise 0411 · REF H6ybluc

Dumbbell Single Leg Squat exercise animation

Dumbbell Single Leg Squat

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

A true single-leg squat — often called a pistol squat when done without support — demands ankle mobility, balance, and unilateral leg strength all at once, which is why most lifters need to build up to it with assisted or partial versions first. It's less about how much weight you can add and more about whether you can control the depth and balance at all.

How to Do the Dumbbell Single Leg Squat

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Extend one leg forward and keep it off the ground throughout the exercise.
  3. Bend your standing leg and lower your body down as if sitting back into a chair.
  4. Keep your chest up and your back straight.
  5. Pause for a moment at the bottom, then push through your heel to return to the starting position.
  6. Repeat for the desired number of repetitions, then switch legs.

Muscles Worked

The Dumbbell Single Leg Squat primarily targets the Glutes, with Quadriceps 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 Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

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

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 Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Single Leg Squat work?
The Dumbbell Single Leg Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Single Leg Squat?
The Dumbbell Single Leg Squat is done with a dumbbell.
What's a good alternative to the Dumbbell Single Leg Squat?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.