Dumbbell Single Leg Squat

Setup

1. 01Hold a light dumbbell with both hands at chest height.
2. 02Stand on one leg with the free leg extended slightly forward.
3. 03Root the standing foot with toes gripping the floor.
4. 04Fix your gaze forward and brace before descending.

Execution

1. 01Sit the hips back and down on the standing leg.
2. 02Extend the dumbbell slightly forward as a counterbalance while the free leg reaches ahead.
3. 03Descend as deep as control allows, ideally until the hip crease drops below the knee.
4. 04Drive through the whole foot to stand back up without touching the free foot down.

Checkpoints

• -The standing heel stays down through the full depth.
• -The knee tracks over the toes without caving in.
• -The descent is controlled, not a drop into the bottom.
• -The free leg stays off the floor for the whole set.

Common mistakes

• -Dropping uncontrolled into the bottom position.
• -Letting the heel rise and rocking onto the toes.
• -Knee collapsing inward under fatigue.
• -Using a dumbbell too heavy to hold at the chest, which ruins the counterbalance.