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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Single Leg Split Squat
4 steps Updated 29/08/2026
Dumbbell Single Leg Split Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Begin by standing with your back facing a bench. Hold a dumbbell in each hand at your sides. Lift your left foot back to rest on the bench behind you.
- Lower your body into a squat position by bending your right knee, keeping your torso upright. Your right knee should align over your ankle, and your left knee should lower towards the floor without touching it.
- Push through your right heel to return to the starting position, straightening your right leg.
- Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Single Leg Split Squat
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