Dumbbell Single Leg Split Squat

quadsupper legsdumbbell

Matutunan kung paano gawin ang Dumbbell Single Leg Split Squat nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Quads, na may secondary emphasis sa Glutes, Hamstrings, Calves.

Dumbbell Single Leg Split Squat exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Single Leg Split Squat

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Single Leg Split Squat nang may tamang form:

  1. 1Tumayo nang magkaparehong lapad ng balikat, may hawak na dumbbell sa bawat kamay.
  2. 2Humakbang pasulong gamit ang isang paa at iposisyon ang mga paa nang flat ang harapang paa sa sahig at ang likod na paa ay nakataas sa isang bench o step.
  3. 3Ibaba ang katawan sa pamamagitan ng pag-bend ng harapang tuhod at balakang, pinapanatiling bahagyang nakatekuk ang likod na tuhod at ang likod na takong ay hindi nakadikit sa sahig.
  4. 4Ituloy ang pagbaba hanggang ang harapang hita ay parallel sa sahig, pagkatapos ay itulak sa pamamagitan ng harapang takong para bumalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetisyon, pagkatapos ay palitan ang mga binti at ulitin.

Mga Muscles na Ginagamit sa Dumbbell Single Leg Split Squat

Primary

quads

Secondary

gluteshamstringscalves

Exercise Details

Equipment
dumbbell
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Single Leg Split Squat?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Single Leg Split Squat?

Ang Dumbbell Single Leg Split Squat ay pangunahing nagta-target sa iyong Quads. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Dumbbell Single Leg Split Squat?

Ang Dumbbell Single Leg Split Squat ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Single Leg Split Squat nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang magkaparehong lapad ng balikat, may hawak na dumbbell sa bawat kamay. Humakbang pasulong gamit ang isang paa at iposisyon ang mga paa nang flat ang harapang paa sa sahig at ang likod na paa ay nakataas sa isang bench o step. Ibaba ang katawan sa pamamagitan ng pag-bend ng harapang tuhod at balakang, pinapanatiling bahagyang nakatekuk ang likod na tuhod at ang likod na takong ay hindi nakadikit sa sahig. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Single Leg Split Squat?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Dumbbell Single Leg Split Squat?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Single Leg Split Squat best for?

The Dumbbell Single Leg Split Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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