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Dumbbell Single-Arm Overhead Squat
A unilateral squat holding a dumbbell overhead that targets quads, glutes, and shoulders to build full-body strength, stability, and mobility; identifies imbalances and improves coordination.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Traps, Calves
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts
Abs
7/10Transverse Abdominis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Obliques
6/10External Obliques
Traps
5/10Upper Traps
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Clean and press a dumbbell overhead with one arm, locking the elbow and stacking it over your midfoot; extend the other arm for balance.
- Brace your core and inhale as you squat by pushing hips back and bending knees.
- Keep chest upright and dumbbell stable overhead while descending until thighs are parallel to the floor.
- Drive through heels to extend hips and knees, exhaling as you rise to standing.
- Maintain locked elbow and resist torso rotation throughout.
- Fully extend at the top without leaning.
- Switch arms after reps and repeat.
Coaching Tips
Form Cues
- Chest proud
- Knees track toes
- Push dumbbell up
- Core tight
- Heels down
- Balance steady
Breathing
Inhale during descent, brace core, and exhale during ascent.
Tempo
3-1-2
Range of Motion
Descend until upper thighs are parallel to the floor or below if mobility allows; fully extend hips and knees at the top with arm locked overhead.
Safety
Safety Notes
- Avoid if shoulder instability or low back pain exists
- Assess ankle, hip, and shoulder mobility first
- Start with light weight to master form
- Use spotter for heavier loads
- Warm up thoroughly
- Stop if rotation causes pain
Spotting
Spot from behind or side to assist rack or catch if arm fails; challenging due to unilateral load, prefer learning with spotter or lighter weight.
Common Mistakes
- Leaning to loaded side
- Elbow bending overhead
- Knees caving inward
- Incomplete depth
- Poor core bracing
- Heel lifting
When to Avoid
- Shoulder impingement
- Acute lower back pain
- Severe ankle mobility limitations
- Hip instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
- Thoracic spine extension
- Hip internal rotation
Build Up First
- Proficient bodyweight squat
- Overhead lockout stability
- Core bracing competency
- Balance under unilateral load
Also known as
Single-Arm Dumbbell Overhead Squat, One-Arm Overhead Dumbbell Squat, Unilateral Dumbbell Overhead Squat
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