Exercise guide · Intermediate · Compound

Dumbbell Single Leg Split Squat: How to Do It & Muscles Worked

The dumbbell single leg split squat is a unilateral lower body exercise that targets the quadriceps, with secondary emphasis on the glutes, hamstrings, and calves. It requires balance, coordination, and strength, as one leg is elevated and the movement is performed with added resistance from dumbbells.

Primary muscles
Quads
Secondary muscles
Hamstrings , Glutes , Calves
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell single leg split squat
Front view: muscles worked by the dumbbell single leg split squat. Primary: quads. Secondary: hamstrings, glutes and calves.
Back view: muscles worked by the dumbbell single leg split squat. Primary: quads. Secondary: hamstrings, glutes and calves.
Primary Secondary

How to do the dumbbell single leg split squat

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Step 2: Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
  3. Step 3: Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
  4. Step 4: Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch legs and repeat.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell single leg split squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Single Leg Split Squat alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.