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Dumbbell Single Leg Squat

Dumbbell Single Leg Squat

The dumbbell single leg squat is a challenging exercise that targets the lower body, helping to strengthen and tone the muscles in your glutes, quadriceps, and hamstrings. As the name suggests, it requires the use of dumbbells to increase resistance and further enhance the workout. This exercise also engages your core muscles for stability and balance, making it a great choice for those looking to improve overall strength in their lower body. The single leg squat variation adds an extra level of difficulty compared to the traditional squat, as it requires you to balance on one leg throughout the movement. This not only works your leg muscles but also helps to improve stability and coordination. By performing this exercise regularly, you can develop greater strength and mobility, which can translate into improved athletic performance and daily activities. To perform the dumbbell single leg squat, you will need a pair of dumbbells of a suitable weight and an open space to move freely. It is essential to maintain proper form throughout the exercise to avoid injury. Remember to start with lighter weights and gradually increase the resistance as you become more comfortable and confident in your ability to perform the movement correctly. By incorporating the dumbbell single leg squat into your fitness routine, you can challenge yourself, build strength, and develop a well-rounded lower body. As with any exercise, it is crucial to listen to your body, start at a level that suits your current fitness level, and gradually progress to prevent overexertion and promote safe and effective training. So grab those dumbbells and get ready to take your lower body workout to the next level!


  • Stand with your feet shoulder-width apart and hold a dumbbell in your right hand by your side.
  • Lift your left foot off the ground and extend it out in front of you.
  • Keep your chest up, core engaged, and back straight.
  • Slowly lower your body by bending your right knee and pushing your hips back.
  • Lower yourself until your right thigh is parallel to the ground, or as low as you can comfortably go.
  • Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
  • Repeat the exercise for the desired number of repetitions on one leg, then switch to the other leg and perform the same number of repetitions.
  • Remember to breathe throughout the exercise, exhaling as you lower yourself and inhaling as you push back up.

Tips & Tricks

  • Start with bodyweight squats to strengthen your legs and build a foundation before progressing to the dumbbell single leg squat.
  • Maintain proper form by keeping your chest up, back straight, and core engaged throughout the movement.
  • Focus on balance and stability by keeping your non-working leg slightly in front of you or hovering above the ground.
  • Gradually increase the weight of the dumbbell as you gain strength and improve your stability.
  • Ensure a full range of motion by squatting down until your thigh is parallel to the ground or slightly lower.
  • Breathe properly by exhaling as you push through your heel to stand back up.
  • Avoid pushing off with your non-working leg to maintain the emphasis on the working leg.
  • Add variety by alternating the working leg for each set or session.
  • Incorporate functional exercises like lunges and step-ups into your routine to further strengthen your lower body.
  • Listen to your body and take rest days when needed to allow for adequate recovery and prevent overuse injuries.


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