Legs · Dumbbell
Dumbbell Single Leg Split Squat
How to do the dumbbell single leg split squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand in a split stance holding a dumbbell in each hand, with most of your weight on your front foot and your back foot resting lightly behind you for balance. Bend your front knee to lower straight down until your front thigh is about parallel to the floor, keeping your chest up. Drive through your front heel to return to standing, then complete your reps and switch legs.
- 1Feel the quad and glute of your front leg do the work
- 2Keep your front knee tracking over your toes
- 3Stay tall through your chest as you lower and rise
Common mistakes
- Avoid letting your front knee cave inward
- Don't push off your back foot to cheat the rep
- Avoid rounding your back or leaning too far forward
Muscles worked
The dumbbell single leg split squat mainly works the quads and glutes, with the hamstrings, forearms, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the dumbbell single leg split 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.