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upper legs#0364

dumbbell single leg split squat

An upper legs exercise for your quads, done with dumbbell. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Quads
Equipment
Dumbbell
Type of move
One leg at a time
Difficulty
Some experience
dumbbell single leg split squat demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “one leg at a time” moves

How to do it well

  1. Take a step long enough that both knees reach about 90°.

  2. Keep most of the weight in the front foot.

  3. Front knee tracks over the middle of the foot.

  4. Push through the front heel to come back up.

Sets and reps for your goal · beginner

Lose fat
2 × 12–15rest 45 s
Get fitter · your goal
2 × 12–15rest 60 s
Build muscle
2 × 10–15rest 75 s
Get stronger
2 × 5–8rest 90 s
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Put it to work

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The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

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View all quads exercises

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