Dumbbell Side Squat
How to do it
Starting position
- Set your feet about twice shoulder-width apart.
- Support one head of the dumbbell with both hands and hold it in front of your chest.
- Point your toes slightly outward.
Movement
- Shift your weight onto one leg and squat deep to that side.
- Keep your opposite leg straight and feel the stretch in your inner thigh.
- Stand back up to the center and squat to the opposite side.
Breathing
Inhale as you squat down, exhale as you stand up.
Cautions
- Make sure your knee does not deviate from the direction of your toes.
- If your upper body collapses forward, bring the dumbbell closer to your chest and keep your chest up.
Exercise info
| Primary muscles |  Adductors |
|---|---|
| Secondary muscles | Glutes · Quads · Hamstrings |
| Equipment |  Dumbbell |
| Movement pattern | Squat |
| Rep range | 8–12 reps (one side at a time) |
6 similar exercises
Representative exercise: Dumbbell Side Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Side SquatEasierSide to Side SquatEasierBarbell Cossack SquatHarderBarbell Side Split SquatHarderRing Side SquatSimilar exerciseDumbbell Side LungeSimilar exerciseSuspension Side SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.