Description

The dumbbell single leg squat is a unilateral lower body exercise that targets the muscles of the legs and glutes, as well as improves balance and stability.

Starting Position

Stand tall with one foot lifted slightly off the ground and hold a dumbbell in each hand by your sides.

Technical Execution

Lower your body by bending the knee of the standing leg while keeping the lifted foot off the ground. Aim to lower down until your thigh is parallel to the ground. Push through the heel of the standing foot to return to the starting position.

Range of Motion

Full range of motion is essential, lowering down until the thigh is parallel to the ground and fully extending the hip and knee joint at the top.

Variations

Variations can include holding a weight plate instead of dumbbells, performing the movement on a Bosu ball for added instability, or adding a jump at the top of the movement for more explosive power.

Common Mistakes

Common mistakes include not keeping the knee aligned with the toes, not maintaining a straight back, and using momentum to perform the movement.

Practical Advice

Focus on keeping your core engaged, maintain a slow and controlled movement, and start with lighter weights to perfect your form.

Additional Notes

Ensure proper warm-up before performing this exercise to prevent injuries and always listen to your body for any discomfort.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

quadriceps

Secondary Muscles