dumbbell single leg squat

A upper legs exercise targeting the glutes, performed with dumbbell.

dumbbell single leg squat demonstration
dumbbell single leg squat — demonstration

Body part

Upper Legs

Equipment

Dumbbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do dumbbell single leg squat

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.

  2. Extend one leg forward and keep it off the ground throughout the exercise.

  3. Bend your standing leg and lower your body down as if sitting back into a chair.

  4. Keep your chest up and your back straight.

  5. Pause for a moment at the bottom, then push through your heel to return to the starting position.

  6. Repeat for the desired number of repetitions, then switch legs.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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