Smart Workout Diary

Dumbbell Single-Leg Squat to Bench

The dumbbell single-leg squat to bench is a unilateral lower-body strength exercise in which you lower under control to a bench and stand back up on one leg. It primarily trains the quadriceps, with substantial contribution from the glutes and hamstrings. The bench provides a consistent depth target while the movement develops single-leg strength, balance, and control.

Demonstration

Demonstration: Dumbbell Single-Leg Squat to Bench

Instructions

  1. Place a stable bench behind you and hold a dumbbell securely at your sides or in front of your torso.
  2. Stand a short distance in front of the bench on one foot, lifting the other foot clear of the floor.
  3. Brace your trunk and lower by bending the working knee and hip, keeping the foot flat and the knee tracking in line with the toes.
  4. Descend under control until you lightly touch the bench without relaxing onto it.
  5. Press through the working foot to stand tall, then complete the desired repetitions before changing sides.
Muscle Group
Quads
Other Muscle Groups
Glutes, Hamstrings
Type
Strength
Mechanics
Compound
Movement Patterns
Squat
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a bench height that allows you to maintain control and a level pelvis throughout the descent.
  2. Keep the dumbbell close to your body rather than letting it pull you forward.
  3. Do not let the working knee collapse inward; reduce the load or range of motion if alignment is difficult.
  4. Use a smooth, controlled tempo and avoid bouncing off the bench.
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