10 Best Dumbbell Single Leg Squat Alternatives for Glute Strength

The Dumbbell Single Leg Squat is done standing with dumbbells. Ranked closest by our scoring: the Single Leg Squat (Pistol) Male, the One Leg Squat and the Curtsey Squat.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Single Leg Squat

Dumbbell Single Leg SquatPlay demonstration
Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform 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.
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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
    Single Leg Squat (Pistol) MalePlay demonstration

    1. 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
  2. One Leg SquatPlay demonstration

    2. 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
  3. Curtsey SquatPlay demonstration

    3. Curtsey Squat

    72% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
    3. Bend both knees as if you were curtsying, lowering your body towards the ground.
    4. Keep your torso upright and your weight on your front foot.
    5. Push through your front foot to return to the starting position.
    6. Repeat on the other side, stepping diagonally behind and across your body with your left foot.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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
    • Balance: easier to stay steady on than the Dumbbell Single Leg Squat
  4. Crossover Reverse Lunge

    4. Crossover Reverse Lunge

    62% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
    3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

    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
    • Balance: easier to stay steady on than the Dumbbell Single Leg Squat
  5. Step-up With Knee Raise

    5. Step-up With Knee Raise

    60% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
    2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the box. As you stand on the box with your left leg, flex your right knee and hip, bringing your knee as high as you can.
    3. Reverse this motion to step down off the box, and then repeat the sequence on the opposite 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
    • Balance: easier to stay steady on than the Dumbbell Single Leg Squat
  6. Suspended Split SquatPlay demonstration

    6. Suspended Split Squat

    59% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand facing away from a suspension trainer with your feet shoulder-width apart.
    2. Extend one leg forward and place the top of your foot in the foot cradle of the suspension trainer.
    3. Bend your standing leg and lower your body down into a lunge position, keeping your chest up and your knee in line with your toes.
    4. Push through your heel to return to the starting position.
    5. 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: quads, not glutes
    • Equipment: a suspension trainer, not free weights
    • Body position: standing, the same as the Dumbbell Single Leg Squat
  7. Split SquatsPlay demonstration

    7. Split Squats

    57% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with one foot and place it about two feet in front of the other foot.
    3. Lower your body by bending your knees and hips, keeping your back straight.
    4. Continue lowering until your front thigh is parallel to the ground, and your back knee is hovering just above the ground.
    5. Pause for a moment, then push through your front heel to return to the starting position.
    6. Repeat for the desired number of repetitions, then switch legs and repeat.

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

    Why this matches
    • Primary muscle: quads, not glutes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Single Leg Squat
    • Balance: easier to stay steady on than the Dumbbell Single Leg Squat
  8. Walking LungePlay demonstration

    8. Walking Lunge

    56% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    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
  9. Forward LungePlay demonstration

    9. Forward Lunge

    55% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    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
    • Balance: easier to stay steady on than the Dumbbell Single Leg Squat
  10. Lunge With JumpPlay demonstration

    10. Lunge With Jump

    53% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    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

How to Choose the Right Dumbbell Single Leg Squat Substitute

Select a substitute based on movement pattern, load capacity, balance needs, and training goals. For pure glute emphasis, prioritize hip-extension dominant moves (single-leg RDL or long-step step-ups) and cue driving through the heel and squeezing the glute at lockout. If you need to train quad strength and single-leg mechanics, choose Bulgarian split squats with an upright torso and knee tracking over toes. For rehab or poor balance, use elevated step-ups or supported split squats to reduce frontal-plane demand. Always assess range of motion and pain: pick exercises that allow progressive overload and proper hip-knee alignment to preserve glute activation and joint safety.

Dumbbell Single Leg Squat FAQ

What muscles does Dumbbell Single Leg Squat work?

The Dumbbell Single Leg Squat primarily targets the gluteus maximus and the quadriceps, with hamstrings and adductors assisting. It also demands strong activation from hip abductors and external rotators for frontal- and transverse-plane stability; cue keeping the knee tracking over the second toe to maintain optimal hip and knee biomechanics.

What is the best bodyweight alternative to Dumbbell Single Leg Squat?

The pistol squat (or progressive pistol variations) is the closest bodyweight substitute because it preserves the single-leg, knee-dominant pattern and high glute demand. Use box-assisted pistols or eccentric-supported pistols as progressions, and cue sitting back and keeping the torso slightly forward to maintain balance and glute loading.

Can I build muscle without doing Dumbbell Single Leg Squat?

Yes, you can build glute and leg muscle using other unilateral and bilateral lifts if you apply progressive overload and proper tension. Prioritize exercises that allow full hip extension (single-leg RDLs, step-ups, Bulgarian split squats), cue driving through the heel and a deliberate eccentric, and increase load, reps, or time-under-tension to stimulate hypertrophy.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology