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Quadriceps · Advanced

Dumbbell Single Arm Overhead Squat

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Dumbbell Single Arm Overhead Squat demonstration

Exercise overview

Training details

QuadricepsGlutesShouldersCore

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Press one dumbbell overhead and stabilize it with a straight arm and active shoulder.
  2. 02Set your feet in a squat stance, brace your trunk, and extend the free arm for balance if needed.
  3. 03Descend into a squat while keeping the dumbbell stacked over the middle of your foot.
  4. 04Maintain heel contact, knee alignment, and a controlled torso without leaning excessively to either side.
  5. 05Drive through your whole foot to stand while keeping the dumbbell securely overhead.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Overhead Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell One Arm Overhead SquatComparable substituteBodyweight SquatComparable substituteBarbell Overhead Squat

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