One Legged Dumbbell Squats

Muscles Worked: Quadriceps

Spotter Required: No

Minimum Equipment required: Standard barbell bench or utility bench

The Best Equipment to Use: Olympic barbell bench or utility bench

Warming up: To warm up, perform 1 set of 15 - 20 repetitions without any weights

How often should I perform this exercise: The one-legged dumbbell press can be included in every leg workout but personally I only use it every two or three leg sessions.

When should I perform this exercise: One legged squats are great to finish off the quadriceps, I personally switch between these and barbell lunges.

How to do the exercise: To perform this exercise, you need to stand on the bench, so please make sure you are using a sturdy, secure bench for safety reasons. 

Take the hand on the same side of the body that you are training and hold on to something secure. This is important as soon you will be essentially balancing on this side and so you need to be safe.

On the opposing side, take hold of the dumbbell. Then, take your leg on this side and place it slightly to the side of the bench. Before execution of the actual movement, please make sure you are stable and happy with your stance. To begin, you bend your knee (on the side you are working) and lower yourself slowly down. Your opposing leg should be held out in front of you, with a slight bend in the knee (see image below.)

As you lower yourself, move your hips backward. When you are lowered, hold for a few seconds and then push back up. As with the barbell squat, when raising back up, drive up from the heel until you return to the original starting position.

Mentality: Concentration is needed here, the movement can feel awkward to begin with, especially as you are standing on one leg. As mentioned before, make sure you have a sturdy support. When you do the return movement, really feel the quadriceps muscles working.

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