Single-Arm Dumbbell Overhead Squat

Quads, Glutes, Hamstrings, Shoulders, CoreDumbbell

Compound movement combining a squat with a single-arm overhead hold to build leg strength, core stability, and shoulder mobility.

How to do it

1Stand shoulder-width apart and press a dumbbell overhead, locking out your elbow.

2Brace your core and extend your non-working arm out to the side for balance.

3Lower into a squat by sending your hips back and bending your knees, keeping the weight centered over your midfoot.

4Squat to a comfortable depth while keeping an upright posture and your arm locked out overhead.

5Drive through your feet to stand back up vertically.

Common mistakes

Letting the dumbbell drift forward out of line with your body.

Rounding your back during the squat, losing core tension.

Allowing your knees to collapse inward.

Breathing

Inhale as you squat down, exhale as you press back up.

Make it harder or easier

Reduce the weight or squat depth to make it easier.

Add a pause at the bottom of the squat to increase the challenge.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.