Dumbbell Single Leg Squat
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Dumbbell
- Körperregion
- Hips
- Typ
- Strength
The dumbbell single leg squat is a unilateral lower-body strength exercise that primarily targets the gluteus maximus and quadriceps, with the adductor magnus and soleus assisting for stability and drive. Standing on one leg with a dumbbell loaded, it builds single-leg strength, balance, and hip control while exposing and correcting side-to-side imbalances.
Dumbbell Single Leg Squat: So führst du sie aus
- 1Stand tall on one leg, holding a dumbbell at your chest or in the hand opposite the working leg. Extend your free leg slightly in front of you, just off the floor.
- 2Brace your core and fix your eyes on a point ahead to help keep your balance.
- 3Push your hips back and bend the working knee, lowering under control while keeping your chest up and your back flat.
- 4Track your knee in line with your foot, keeping your heel planted as you descend as far as your strength and mobility allow.
- 5Pause briefly at the bottom without letting your knee cave inward or your torso collapse forward.
- 6Drive through your heel and mid-foot to push the floor away, extending the hip and knee back to standing.
- 7Squeeze your glute at the top, then complete all your reps on that leg before switching sides.
- 8Set the dumbbell down safely once both legs are finished.
Technik-Tipps
- Hold the dumbbell at your chest (goblet style) for an easier balance point, or in the opposite hand to challenge anti-rotation control.
- Control the lowering phase slowly — the eccentric is where most single-leg strength and stability are built.
- Use a counterbalance by reaching the dumbbell slightly forward as you descend; this keeps you from tipping backward.
- If full depth or balance is a problem, regress to a box or bench behind you and lightly tap it each rep before standing.
- Train the weaker leg first and match the stronger leg to its reps to even out imbalances over time.
Häufige Fehler
- Letting the working knee collapse inward, which strains the knee joint and shifts tension away from the glute.
- Lifting the heel and rolling onto the toes, which kills stability and reduces glute and quad engagement.
- Rounding the lower back as you reach depth, which loads the spine instead of the legs.
- Going too deep too soon before you have the balance and strength, causing you to lose form and risk a fall.
- Using a dumbbell far too heavy, so momentum and bouncing replace controlled single-leg work.
Häufig gestellte Fragen
What muscles does the dumbbell single leg squat work?
It primarily targets the gluteus maximus and quadriceps, with the adductor magnus and soleus working as synergists to stabilize the hip and ankle through each rep.
Is the dumbbell single leg squat good for beginners?
Yes, but start light or with bodyweight and use a box or bench behind you to control depth. Build balance and form before adding a heavier dumbbell.
Where should I feel the dumbbell single leg squat?
You should feel it in the glute and quad of the standing leg, with the inner thigh and calf working to keep you balanced. If you only feel your knee, slow down and keep your heel planted with the knee tracking over your foot.
What's a good alternative to the dumbbell single leg squat?
A dumbbell goblet squat builds similar glute and quad strength on both legs at once, while a split squat or step-up keeps the unilateral focus with more stability if balance is the limiting factor.
How many sets and reps should I do?
For strength and balance, 3–4 sets of 6–10 reps per leg works well. Keep the load controlled and stop the set when your form or balance starts to break down.
