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Home » Exercise Guides

Dumbbell One-Leg Split Squat: Strengthen Your Legs & Glutes

How to do the dumbbell one-leg split squat

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:20 AM EDT

Ask Question?

The dumbbell one-leg split squat is a very effective exercise which mainly targets the quadriceps but the hamstrings, glutes, calves, and core also get worked as secondary muscles. Now, this is a great exercise for isolating one leg at a time and this is very beneficial for improving balance, unilateral strength, and bringing up a lagging muscle.

You only need two dumbbells and a platform to rest one leg on while you do the squat with your other leg. So, you don’t need much equipment and you can still get an amazing leg workout. This exercise is very necessary for complete leg development and should be included in your workout routine.

Dumbbell One-Leg Split Squat Details
Basic Information
Body Part
Legs
Primary Muscles
Calves, Gluteus Maximus, Gluteus Medius, Hamstrings, Hip Flexors, Quadriceps
Secondary Muscles
Adductors, Erector Spinae
Equipment
Dumbbells, Bench Or Elevated Surface.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Lunge
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Side Jackknife: Target Obliques & Core for Stronger Abs
  • Ultimate Weighted One-Leg Hip Thrust for Stronger Glutes
  • Box Jumps: Ultimate Exercise for Strong Legs and Core
  • Romanian Dumbbell Deadlift: Target Hamstrings, Glutes & Core

Exercise Instructions

  1. Hold two dumbbells and place the top of one foot on the bench, while placing your other foot 3-4 feet in front of you.
  2. Then, squat down while keeping your torso straight and drive back up through your heel. Exhale during this portion of the exercise.
  3. Now, lower yourself back down until your working leg is at a 90-degree angle. Inhale during this portion of the exercise.
  4.  Complete the desired reps and then switch legs and repeat.

Variations & Tips:

  • Do not lean too far forward or backward. You want to maintain a neutral posture during the exercise to equally distribute the resistance.
  • Position your legs out far enough out in front of you so you can effectively drive your body up through your heels.
  • The dumbbell one-leg split squat targets the quads primarily, but the glutes, hamstrings, calves, and core are secondary movers.

Watch: How to do the dumbbell one-leg split squat

Interested in measuring your progress? Check out our strength standards for Squat, Split Squat.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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