10 Best Dumbbell Single Leg Squat Alternatives for Glute Strength

Ranked Dumbbell Single Leg Squat Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Single Leg Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Kettlebell Pistol Squat

   85% match

   • Glutes
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands.
   2. Lift your left foot off the ground and extend it forward, keeping it parallel to the ground.
   3. Slowly lower your body down into a squat position, keeping your right foot flat on the ground and your left leg extended.
   4. Pause for a moment at the bottom of the squat, then push through your right heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Dumbbell Single Leg Squat
   • Equipment: free weights, the same as the Dumbbell Single Leg Squat
   • Body position: standing, the same as the Dumbbell Single Leg Squat
2. Play demonstration

   2. Weighted Cossack Squats

   84% match

   • Glutes
   • Weighted
   • Advanced
   • Compound

   It still works the glutes, through a different movement.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart and toes pointing slightly outward.
   2. Hold a weight in front of your chest with both hands.
   3. Shift your weight to one side and lower your body by bending the knee of the side you shifted towards, while keeping the other leg straight.
   4. Go as low as you can while maintaining balance and keeping your chest up.
   5. Push through the heel of the bent leg to return to the starting position.
   6. Repeat on the other side, alternating between legs.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Dumbbell Single Leg Squat
   • Equipment: free weights, the same as the Dumbbell Single Leg Squat
   • Body position: standing, the same as the Dumbbell Single Leg Squat
3. Play demonstration

   3. Barbell One Leg Squat

   81% match

   • Quads
   • Barbell
   • Advanced
   • Compound

   A looser match: it works the quads rather than the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell across your upper back.
   2. Lift one foot off the ground and extend it forward, keeping it parallel to the ground.
   3. Bend your standing leg and lower your body down as if sitting back into a chair, keeping your chest up and your back straight.
   4. Lower yourself until your thigh is parallel to the ground, then push through your heel to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch legs and repeat.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: quads, not glutes
   • Equipment: free weights, the same as the Dumbbell Single Leg Squat
   • Body position: standing, the same as the Dumbbell Single Leg Squat
4. Play demonstration

   4. Dumbbell Rear Lunge

   77% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
   2. Take a step backward with your right foot, lowering your body into a lunge position.
   3. Bend your left knee and lower your body until your left thigh is parallel to the ground.
   4. Pause for a moment, then push through your left heel to return to the starting position.
   5. Repeat on the other side, stepping back with your left foot.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Dumbbell Single Leg Squat
   • Equipment: free weights, the same as the Dumbbell Single Leg Squat
   • Body position: standing, the same as the Dumbbell Single Leg Squat
   • Balance: easier to stay steady on than the Dumbbell Single Leg Squat
5. Play demonstration

   5. Dumbbell Step-up

   77% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand in front of a bench or step with a dumbbell in each hand, palms facing your body.
   2. Place your right foot on the bench or step, ensuring your entire foot is in contact with the surface.
   3. Push through your right heel and lift your body up onto the bench or step, straightening your right leg.
   4. Bring your left foot up onto the bench or step, standing fully upright.
   5. Step back down with your left foot, followed by your right foot, returning to the starting position.
   6. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Dumbbell Single Leg Squat
   • Equipment: free weights, the same as the Dumbbell Single Leg Squat
   • Body position: standing, the same as the Dumbbell Single Leg Squat
   • Balance: easier to stay steady on than the Dumbbell Single Leg Squat
6. Play demonstration

   6. Single Leg Squat (Pistol) Male

   74% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and arms extended in front of you.
   2. Lift your right foot off the ground and extend it forward.
   3. Slowly lower your body down by bending your left knee and pushing your hips back.
   4. Keep your chest up and your back straight as you lower yourself down.
   5. Lower until your left thigh is parallel to the ground, or as low as you can comfortably go.
   6. Pause for a moment at the bottom, then push through your left heel to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch legs.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Dumbbell Single Leg Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Single Leg Squat
7. Play demonstration

   7. One Leg Squat

   74% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Extend one leg forward, keeping it off the ground.
   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. Push through your heel to return to the starting position.
   6. Repeat with the other leg.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Dumbbell Single Leg Squat
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Dumbbell Single Leg Squat
8. 

   8. Elevated Back Lunge

   74% match

   • Quadriceps
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
   2. Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
   3. Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
   4. Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: quadriceps, not glutes
   • Equipment: free weights, the same as the Dumbbell Single Leg Squat
   • Body position: standing, the same as the Dumbbell Single Leg Squat
9. Play demonstration

   9. Barbell Rear Lunge

   74% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell across your upper back.
   2. Take a step backward with your right foot, landing on the ball of your foot.
   3. Bend both knees to lower your body until your left thigh is parallel to the ground.
   4. Push through your left heel to return to the starting position.
   5. Repeat with the other leg.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: glutes, the same as the Dumbbell Single Leg Squat
   • Equipment: free weights, the same as the Dumbbell Single Leg Squat
   • Body position: standing, the same as the Dumbbell Single Leg Squat
10. Play demonstration

    10. Barbell Step-up

    73% match

    • Glutes
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand in front of a bench or step with a barbell resting on your upper back.
    2. Place one foot on the bench or step, ensuring your entire foot is in contact with the surface.
    3. Push through your heel and step up onto the bench or step, fully extending your hip and knee.
    4. Pause briefly at the top, then lower yourself back down to the starting position.
    5. Repeat with the opposite leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches

    • Primary muscle: glutes, the same as the Dumbbell Single Leg Squat
    • Equipment: free weights, the same as the Dumbbell Single Leg Squat
    • Body position: standing, the same as the Dumbbell Single Leg Squat
    • Balance: easier to stay steady on than the Dumbbell Single Leg Squat