Dumbbell Single Leg Squat

Category

Legs

Difficulty

Advanced

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius

How to do it

1. Begin by standing on your right leg, holding a dumbbell in each hand at your sides. Lift your left leg slightly off the floor, keeping it straight and extended in front of you.
2. Lower your body into a squat position by bending your right knee. Your left leg should remain extended in front of you without touching the floor.
3. Lower until your right thigh is parallel to the floor, ensuring your knee stays aligned with your foot and doesn't go past your toes.
4. Push through your right heel to return to standing position, keeping your left leg extended. Repeat for the desired repetitions, then switch to the left leg.

Form tips

• Start with a lower weight or no weight to master the form before increasing the resistance.
• Keep your torso upright and avoid leaning forward.
• Keep your balance by engaging your core and focusing on a fixed point in front of you.