Form cues
- Chest up
- Sit back
- Keep knee tracking forward
- Control the descent
Exercise
Dumbbell Single Leg Squat
Upper legs, dumbbell
A one-leg squat holding dumbbells that challenges the glutes, quads, balance, and lower-body control.
Target: glutes. Also works: quadriceps, hamstrings, calves.
Steps
- Stand tall holding a dumbbell in each hand at your sides.
- Shift your weight onto one foot and lift the other leg straight in front of you.
- Brace your torso and bend your standing knee and hip to lower under control.
- Keep the lifted leg off the floor and lower as far as you can while staying balanced.
- Drive through the standing foot to rise back to the starting position.
- Complete all reps on one leg, then switch sides.
Common mistakes
- Letting the lifted foot touch the floor between reps
- Rounding the back at the bottom
- Standing knee collapsing inward
- Dropping too fast and losing balance
Breathing
Inhale as you lower down, and exhale as you drive back up to standing.
In the app, search for Dumbbell Single Leg Squat and add it to a workout.