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Upper Legs · Dumbbell
Dumbbell Single Leg Squat
Dumbbell Single Leg 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
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius
How to do Dumbbell Single Leg Squat
- Begin by standing on your right leg, holding a dumbbell in each hand at your sides. Lift your left leg slightly off the floor, keeping it straight and extended in front of you.
- Lower your body into a squat position by bending your right knee. Your left leg should remain extended in front of you without touching the floor.
- Lower until your right thigh is parallel to the floor, ensuring your knee stays aligned with your foot and doesn't go past your toes.
- Push through your right heel to return to standing position, keeping your left leg extended. Repeat for the desired repetitions, then switch to the left leg.
Form tips
- Start with a lower weight or no weight to master the form before increasing the resistance.
- Keep your torso upright and avoid leaning forward.
- Keep your balance by engaging your core and focusing on a fixed point in front of you.
Dumbbell Single Leg Squat alternatives
More quads exercises
Dumbbell Single Leg Squat FAQ
What muscles does Dumbbell Single Leg Squat work?
Dumbbell Single Leg Squat mainly works the quads in the upper legs (Quadriceps Femoris). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Single Leg Squat?
You need a dumbbell.
How many sets and reps of Dumbbell Single Leg 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 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 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 Squat?
Other exercises for the quads include Band Single Leg Split Squat, Barbell Single Leg Split Squat, Bodyweight Squat to Side Leg and Horizontal Leg Press Single Leg.
For developers
Use Dumbbell Single Leg 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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