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Dumbbell Bench One Leg Squat

Dumbbell Bench One Leg Squat

The Dumbbell Bench One Leg Squat is a challenging lower body exercise that targets multiple muscle groups including the quadriceps, hamstrings, glutes, and core. This exercise requires balance, stability, and strength in a single leg squatting movement. To perform the Dumbbell Bench One Leg Squat, you will need a bench or chair and a pair of dumbbells. Start by standing with your back facing the bench and holding a dumbbell in each hand, with your arms hanging by your sides. Lift one foot off the ground, extending it slightly forward for balance. Next, slowly lower your body down by bending your standing leg, while simultaneously extending your lifted leg forward. Keep your chest up, core engaged, and back straight throughout the movement. Go as low as you can while maintaining good form and control, and then push through your heels to return to the starting position. The Dumbbell Bench One Leg Squat can be modified to suit different fitness levels by adjusting the weight of the dumbbells or the height of the bench/chair used. It is important to focus on proper form and control throughout the exercise to avoid any potential injuries. It is also recommended to start with lighter weights and gradually increase the load as strength and stability improve. Incorporating the Dumbbell Bench One Leg Squat into your workout routine can enhance lower body strength, improve balance, and engage your core muscles. As with any exercise, it is important to listen to your body, start at a level that suits your fitness capabilities, and progress gradually over time. Remember to warm up before attempting this exercise and always stretch afterward to prevent muscle tightness. Happy squatting!


  • Start by standing with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height.
  • Lift one leg off the ground and extend it straight out in front of you.
  • Bend your supporting leg and lower yourself down into a squat position, keeping your chest up and back straight.
  • Pause for a moment at the bottom of the squat, then push through your heel to stand back up.
  • Perform the desired number of repetitions with one leg, then switch to the other leg and repeat the exercise.

Tips & Tricks

  • Focus on maintaining proper form and balance throughout the exercise.
  • Incorporate a full range of motion by lowering your body as close to parallel with the ground as possible.
  • Engage your core muscles to stabilize your body throughout the movement.
  • Start with a lighter weight and gradually increase as you gain strength and stability.
  • Keep your chest lifted and shoulders back to avoid strain on your upper body.
  • Control the movement and avoid using momentum to perform the exercise.
  • Ensure that your knee is tracking in line with your toes to prevent unnecessary strain or injury.
  • Listen to your body and rest when needed to avoid overtraining or injury.
  • Use a mirror or have a spotter to check your form and make necessary adjustments.
  • Remember to breathe throughout the exercise, inhaling during the descent and exhaling during the ascent.

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