Single / One Arm Overhead Dumbbell Squats
- Place a firm grip on an appropriately weighted dumbbell. Before driving the dumbbell above your head, make sure that your core is tight and your chest is up.
- Push the dumbbell straight above your head, locking out your elbow, (if the dumbbell can’t be driven above your head without difficulty, it’s too heavy and needs to be reduced)
- Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
- Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep the dumbbell fixed overhead throughout the entire movement.
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Related exercises to discover
TRX Suspension Straps Side Step / Lateral Lunges
Walking High Kicks / Soldier March
Dumbbell Side Lunges / Lateral Lunges
Single / one arm overhead dumbbell squats is a gym exercise that targets glutes & hip flexors and quadriceps and also works calves and hamstrings. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Trx suspension straps side step / lateral lunges, walking high kicks / soldier march and dumbbell side lunges / lateral lunges. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
