# Single Arm Dumbbell Overhead Split Squat

A split squat holding one dumbbell straight overhead. It trains the quads and glutes, while the one-sided overhead load makes your shoulder and trunk work to keep you upright.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-single-arm-overhead-lunge/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-dumbbell-overhead-split-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 5/10
- Hip abductors: 4/10
- Calves: 3/10

## How to do the Single Arm Dumbbell Overhead Split Squat

1. Take a split stance, dumbbell straight overhead on the back-leg side.
2. Lower straight down under control.
3. Keep the dumbbell over your shoulder, arm straight.
4. Drive through front foot to stand.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Stand in a split stance with one foot forward and the back foot on its ball, heel raised.
2. Press a dumbbell straight overhead with the hand on the same side as your back leg.
3. Keep that arm straight over your shoulder and let your free arm hang by your side.
4. Tighten your stomach and lower straight down until the back knee nears the floor.
5. Keep the dumbbell directly over your shoulder for the whole rep.
6. Drive through the whole front foot to stand back up without stepping out of position.
7. Complete all reps on one side, then switch legs and move the dumbbell to the other hand.

## Common mistakes

- Letting the dumbbell drift forward
- Bending the elbow overhead
- Leaning away from the dumbbell
- Pushing off the back foot
- Front heel lifting off floor

## Form cues

- Arm straight overhead
- Lower straight down
- Front foot stays planted
- Stay tall through torso
- Keep ribs down

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 12–15 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Reverse Lunge](https://seto.fit/exercises/barbell-reverse-lunge/), [Barbell Overhead Lunge](https://seto.fit/exercises/barbell-overhead-lunge/)
- **Kettlebell**: [Kettlebell Reverse Lunge](https://seto.fit/exercises/kettlebell-reverse-lunge/), [Goblet Side Squat](https://seto.fit/exercises/goblet-side-squat/)
- **No equipment**: [Sliding Curtsy Lunge](https://seto.fit/exercises/sliding-curtsy-lunge/), [Bodyweight Forward Lunge](https://seto.fit/exercises/bodyweight-forward-lunge/)
- **Weight plates**: [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/), [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Reverse Lunge](https://seto.fit/exercises/reverse-lunge/) — Beginner
- Easier: [Forward Lunge](https://seto.fit/exercises/forward-lunge/) — Beginner
- **This exercise: Single Arm Dumbbell Overhead Split Squat — Intermediate**
- Harder: [Dumbbell Overhead Lunge](https://seto.fit/exercises/dumbbell-overhead-lunge/) — Intermediate
- Harder: [Barbell Deficit Reverse Lunge](https://seto.fit/exercises/barbell-deficit-reverse-lunge/) — Advanced

## Quick answers

### What muscles does the Single Arm Dumbbell Overhead Split Squat work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 5/10, Calves 3/10, Hip abductors 4/10.

### When should I do the Single Arm Dumbbell Overhead Split Squat in a workout?

Accessory. Goes after the main lifts. ≈ 11 min with rest.

### How many sets and reps of the Single Arm Dumbbell Overhead Split Squat?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Single Arm Dumbbell Overhead Split Squat?

Barbell: Barbell Reverse Lunge, Barbell Overhead Lunge. Kettlebell: Kettlebell Reverse Lunge, Goblet Side Squat. No equipment: Sliding Curtsy Lunge, Bodyweight Forward Lunge. Weight plates: Bodyweight Deficit Reverse Lunge, Plate Forward Lunge.

### What is an easier version of the Single Arm Dumbbell Overhead Split Squat?

Forward Lunge (Beginner), Reverse Lunge (Beginner).

### What is a harder version of the Single Arm Dumbbell Overhead Split Squat?

Dumbbell Overhead Lunge (Intermediate), Barbell Deficit Reverse Lunge (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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