How to do the Dumbbell Single Leg Split Squat
Dumbbell Single Leg Split Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Dumbbell Single Leg Split Squat demonstration · © GymiaFit
Dumbbell Single Leg Split Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Single Leg Split Squat step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- 2Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
- 3Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
- 4Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
- 5Repeat for the desired number of repetitions, then switch legs and repeat.
Dumbbell Single Leg Split Squat — questions
What muscles does the Dumbbell Single Leg Split Squat work?
The Dumbbell Single Leg Split Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Dumbbell Single Leg Split Squat?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Single Leg Split Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Single Leg Split Squat?
Dumbbell Goblet Squat, Dumbbell Step-up Lunge, Dumbbell Step-up Split Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Single Leg Split Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.