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Upper Legs · Dumbbell
Dumbbell Single Leg Split Squat
Dumbbell Single Leg Split Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius
How to do Dumbbell Single Leg Split Squat
- Begin by standing with your back facing a bench. Hold a dumbbell in each hand at your sides. Lift your left foot back to rest on the bench behind you.
- Lower your body into a squat position by bending your right knee, keeping your torso upright. Your right knee should align over your ankle, and your left knee should lower towards the floor without touching it.
- Push through your right heel to return to the starting position, straightening your right leg.
- Repeat for the desired number of repetitions.
Form tips
- Keep your torso upright and avoid leaning forward.
- Ensure your front knee does not extend past your toes.
- Keep your front foot firmly planted.
Dumbbell Single Leg Split Squat alternatives
More quads exercises
Dumbbell Single Leg Split Squat FAQ
What muscles does Dumbbell Single Leg Split Squat work?
Dumbbell Single Leg Split Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Single Leg Split Squat?
You need a dumbbell.
How many sets and reps of Dumbbell Single Leg Split Squat should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Leg Split Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Single Leg Split Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Leg Split Squat?
Other exercises for the quads include Band Single Leg Split Squat, Barbell Single Leg Split Squat, Cable Split Squat and Barbell Split Squat.
For developers
Use Dumbbell Single Leg Split Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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