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Lunge Dumbbell Intermediate Compound Unilateral Video

How to do the Single Leg Dumbbell Split Squats

Primary: Glutes · also works Quads, Hamstrings, Calves, Core, Lower Back.

Single Leg Dumbbell Split Squats are a unilateral lower body exercise focusing primarily on the glutes and quads. This exercise helps to enhance lower body strength, balance, and coordination while reducing the risk of muscular imbalances. By using dumbbells, you also engage the core and improve stability.

Demo video: Single Leg Dumbbell Split Squats · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.

  2. 2

    Take a step back with your right leg, coming onto the ball of your right foot and keeping your heel off the floor.

  3. 3

    Lower your hips until your left thigh is almost parallel to the floor, ensuring your left knee does not extend past your left foot.

  4. 4

    Push through your left heel to raise your body back to the starting position.

  5. 5

    Complete the desired number of repetitions, then switch legs and repeat.

Coaching cues

  • Keep your chest up and back straight throughout the movement to maintain proper form.
  • Ensure your front knee stays in line with your front foot to avoid knee strain.
  • Use a controlled movement to enhance muscle activation and reduce the risk of injury.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: moderate Spine load: low Home-friendly

Single Leg Dumbbell Split Squats alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Reverse LungeDumbbell · beginner Bulgarian Split SquatDumbbell · intermediate Dumbbell Bulgarian Split SquatDumbbell · intermediate Forward LungeBodyweight · beginner Lateral LungeBodyweight · beginner Reverse LungeBodyweight · beginner

Frequently asked questions

What muscles does the Single Leg Dumbbell Split Squats work?

Primary: Glutes. Secondary: Glutes, Quads, Hamstrings, Calves, Core, Lower Back

How many sets and reps of Single Leg Dumbbell Split Squats should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Single Leg Dumbbell Split Squats?

Same movement pattern, different equipment: Dumbbell Reverse Lunge, Bulgarian Split Squat, Dumbbell Bulgarian Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge.

Is the Single Leg Dumbbell Split Squats good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.