Home / Fitness exercises / Single Leg Squat / Legs / Thighs / Single Leg Squat (with Dumbbells)

Single-leg squat (with dumbbells)

In traditional squats, there is also the option to incorporate a single-leg variation. In this case, support can be utilized by holding onto something. This proves particularly beneficial for initially learning the movement patterns. For an increased level of difficulty, athletes can forego the support and perform single-leg squats with dumbbells.

Body position

For the single-leg squat, position yourself upright next to a bar that is easily reachable with one hand. Holding onto something assists with balance and the coordination of movement. Keep the body upright, with the legs close together. While the standing leg remains firmly on the ground, the other leg hovers lightly in the air. Maintain an upright back, creating a slight arch at the lower back. Optionally, you can hold a dumbbell in your hand on the side of the hovering leg to intensify the exercise.

Movement execution

In the single-leg squat with support, initiate the movement by bending the standing leg, holding onto the side you want to train. Bend the standing leg as far as possible, ensuring the heel stays on the ground. The upper body remains upright, and the lower back maintains a slight arch. Stretch the hovering leg forward while inhaling during the descent. Subsequently, straighten the standing leg and return to the upright starting position, with power and movement solely in the legs. Exhale deliberately during the upward push.

In the dumbbell variation, hold a dumbbell on the side of the hovering leg. The arm with the dumbbell is almost fully extended and stays beside your body throughout the entire exercise. Now, bend the standing leg as far as possible without lifting the foot off the ground. The dumbbell restricts your movement in this scenario, as it should not touch the ground during the descent, prompting you to halt the movement beforehand. During this, stretch the other leg forward into the air, keeping the back upright and slightly tilting it forward. Utilize the downward movement to take a deep breath and prepare for the upward motion. Once you reach the bottom, extend the leg again to return to the upright position. The back is now fully upright, and both legs are nearly beside each other.

Stressed muscles and common mistakes

Here you will find additional details on the activated muscle groups and common mistakes during the execution of the Hawaian Squat, a variation of the one-legged squat with dumbbells.