Legs · Dumbbell
Dumbbell Side Squat
How to do the dumbbell side squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall holding a dumbbell at your chest or one in each hand. Step out wide to one side and bend that knee into a squat while keeping the other leg straight, then push off the bent leg to return to standing. Alternate sides or finish your reps on one side before switching.
- 1Glute and quad of the bent leg loading as you sink to the side
- 2A stretch through the inner thigh of the straight leg
- 3Drive through the heel of the working leg to stand
Common mistakes
- Do not let the working knee cave inward
- Avoid rounding your back or letting your chest drop
- Do not let the working heel lift off the floor
Muscles worked
The dumbbell side squat mainly works the quads and glutes, with the hamstrings, adductors, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- AdductorsSupport
- Lower BackSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the dumbbell side squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.