Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Single-Leg Squat to Bench
Unilateral lower-body squat using dumbbells and a bench behind you, targeting quads, glutes, and hamstrings to build leg strength, balance, and stability while addressing imbalances.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Calves, Adductors, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Calves
4/10Gastrocnemius
Adductors
4/10Adductor Magnus
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a sturdy bench behind you and stand facing away about a foot in front. Hold a dumbbell in each hand at your sides with feet hip-width apart.
- Shift weight to one foot and lift the other slightly off the ground.
- Push hips back and bend the standing knee to lower your body.
- Descend until glutes lightly touch the bench, keeping chest up.
- Drive through the heel of the standing foot to extend the knee and hip.
- Return to start and switch legs after reps.
Coaching Tips
Form Cues
- Chest up, eyes forward
- Knee over toes
- Drive through heel
- Core tight
- Control descent
Breathing
Inhale as you lower, brace core, and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until glutes touch bench with thighs parallel to floor; knee tracks over toes without passing them.
Safety
Safety Notes
- Start with bodyweight if new to unilateral work
- Use higher bench for easier range
- Avoid if acute knee or hip pain
- Keep foot flat on ground
Spotting
Spotting not required; use wall for balance if needed for beginners.
Common Mistakes
- Knee caving inward
- Rushing the lower
- Leaning too far forward
- Not engaging core
When to Avoid
- Acute knee pain
- Hip instability
- Recent lower back injury
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic squat form
- Single-leg balance competency
Also known as
Single-Leg Dumbbell Bench Squat, Dumbbell One-Leg Squat to Box
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Bench Single-Leg Hip Thrust
Flat Bench
Glutes
Dumbbell Single-Leg Hip Thrust
Dumbbells, Flat Bench
Glutes
Dumbbell Single-Arm Overhead Squat
Dumbbells
Quads
Dumbbell Squat
Dumbbells
Quads
Dumbbell Jump Squat
Dumbbells
Quads
Dumbbell Sumo Squat
Dumbbells
Quads
Dumbbell Split Squat
Dumbbells
Quads
Dumbbell Goblet Squat
Dumbbells
Quads
Dumbbell B-Stance Squat
Dumbbells
Quads
Dumbbell Single-Arm Power Clean
Dumbbells
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
