Dumbbell Single Leg & Arm Squat Press
The dumbbell single leg and arm squat press is a unilateral exercise that challenges balance and coordination by pairing a single-leg squat with a contralateral overhead press. It targets the quads and glutes while also developing shoulder strength and core stability.
How to do it
- Stand on one leg holding a dumbbell in the opposite hand at shoulder height.
- Lower into a single-leg squat by bending the standing knee, keeping your chest upright.
- As you rise from the squat, press the dumbbell overhead until your arm is fully extended.
- Lower the dumbbell back to shoulder height as you return to the starting position.
- Complete the desired number of repetitions before switching sides.
Form cues
- Keep your chest upright and proud throughout the movement.
- Drive through the midfoot of your standing leg.
- Engage your core tightly to prevent wobbling.
- Press the dumbbell overhead in a smooth, controlled motion.
Breathing: Inhale as you lower into the single-leg squat, and exhale steadily as you stand up and press the dumbbell overhead.
Common mistakes
- Letting the knee cave inward, which places stress on the joint and reduces stability.
- Rushing the movement, leading to a loss of balance during the transition from squat to press.
- Arching the lower back when pressing overhead, which can cause unnecessary back strain.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps per side, rest 60 s
Lose weight
3 sets × 6–8 reps per side, rest 60 s
Build muscle
3–4 sets × 6–8 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or shoulder pain, stop immediately and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I keep losing my balance?
Balance takes time to build. Try light touch support against a wall with your free hand until you feel stable.
Should I feel this in my lower back?
No, if you feel it in your lower back, lighten the weight and focus on keeping your core braced tightly.
How often should I practice this exercise?
1 to 2 times a week is plenty for an advanced movement that requires high coordination and stability.