Dumbbell Single Leg Split Squat

Dumbbell Single Leg Split Squat

The Dumbbell Single Leg Split Squat is a fantastic exercise that targets several muscle groups in your lower body, including your quadriceps, glutes, and hamstrings. This exercise is also known as the Bulgarian Split Squat and is a unilateral exercise, meaning it works one leg at a time. To perform the Dumbbell Single Leg Split Squat, you will need a pair of dumbbells and a bench or sturdy elevated surface. Begin by standing with your back facing the bench and holding a dumbbell in each hand. Extend one leg back and position the top of your foot on the bench. Maintain an upright posture, engage your core, and lower your body by bending your front knee until your thigh is parallel to the ground. Avoid allowing your knee to extend beyond your toes, as this can put excessive strain on your joints. Push through your front heel to return to the starting position, and repeat the movement for the desired number of repetitions before switching to the other leg. The Dumbbell Single Leg Split Squat not only improves lower body strength and stability but also helps to improve balance and coordination. This exercise is highly effective for building leg strength and can be adjusted by varying the weight of the dumbbells or the height of the bench to suit your fitness level. Incorporate this exercise into your leg day routine to see significant improvements in your lower body strength and sculpted muscles. Keep progressing, and remember to challenge yourself safely and with proper form. Remember to always warm up before performing any exercise and to maintain proper form throughout to prevent injury. Enjoy incorporating the Dumbbell Single Leg Split Squat into your fitness routine and watch your lower body strength soar!


  • Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides.
  • Take a big step forward with your right foot, and brace your core.
  • Lower your body by bending your knees and hips until your right thigh is parallel to the floor. Keep your back straight and chest up.
  • Push through your right heel as you extend your right leg to return to the starting position.
  • Repeat the movement for the recommended number of repetitions and then switch to the left leg.
  • Make sure to keep your weight evenly distributed between both legs throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form and balance throughout the movement.
  • Increase the difficulty by using heavier dumbbells or adding an additional set.
  • Incorporate variations such as a deficit split squat or curtsy lunge to target different muscle groups.
  • Engage your core and keep your chest upright throughout the exercise.
  • Start with a lighter weight and gradually increase as you gain strength and confidence.
  • Include single-leg exercises to help correct muscle imbalances and improve stability.
  • Control the descent and ascent of the movement to maximize muscle activation and prevent injury.
  • Ensure that your front knee stays aligned with your ankle, and avoid letting it cave inward.
  • Experiment with different foot placements and angles to emphasize different muscles.
  • Consider using a stability ball or bench to support your back foot for added stability.


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