Exercise guide
Dumbbell Side Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The dumbbell side squat is a lateral movement that builds lower body strength and hip stability while improving adductor flexibility. It specifically targets the glutes and quads by challenging the muscles through the frontal plane of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, holding a single dumbbell in a goblet position at chest height with both hands.
- Engage your core and pull your shoulder blades back and down to stabilize your upper body.
- Ensure your toes are pointing forward or only slightly outward.
How to do it
- Take a wide step out to the side with your right leg, keeping your left leg completely straight.
- Inhale as you hinge at the hips and bend your right knee, lowering your glutes back and down as if sitting into a chair.
- Exhale as you drive forcefully through your right heel to push yourself back to the starting upright position.
- Repeat the movement by stepping out with the left leg, alternating sides for each repetition.
Form checklist
- Keep the heel of the working leg firmly planted on the floor at all times.
- Ensure the knee of the bending leg tracks in line with your toes and does not cave inward.
- Maintain a proud chest and a flat back, avoiding any forward rounding of the spine.
- Keep the non-working (trailing) leg fully extended throughout the descent.
Pro tips
- Focus on 'sitting back' into the hip of the working leg rather than just pushing the knee forward to maximize glute engagement.
- Maintain a slow, controlled eccentric phase (lowering) to feel a deep stretch in the adductors of the straight leg.
Make it harder
- Hold two dumbbells at your sides (one on each side of the working leg) to increase the total load.
- Add a three-second isometric pause at the bottom of the squat to increase time under tension and hip stability.
Frequently asked
- What muscles does the dumbbell side squat work?
- The dumbbell side squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, adductors, calves, and obliques as secondary muscles.
- What equipment do you need for the dumbbell side squat?
- The dumbbell side squat uses dumbbell.
- Is the dumbbell side squat good for beginners?
- The dumbbell side squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps