Dumbbell Pistol Squat (On Bench) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Pistol Squat (On Bench) is a single-leg squat variation that primarily targets the quads while also engaging the glutes, hamstrings, and calves for stability and control. Performed by sitting back onto a bench with one leg extended forward and holding a dumbbell for added resistance, it reduces the balance demand compared to a full pistol squat while still challenging lower-body strength, mobility, and unilateral stability. This setup helps maintain proper depth and alignment, making it a controlled and accessible way to build strength in the working leg while minimizing excessive strain on the joints.
How to Perform
Pick a manageable dumbbell and set a flat bench beside a sturdy support you can lightly hold for balance.
Stand on the bench with one foot, keeping the dumbbell at your side in the opposite hand while your free hand holds the support for control.
Use the leg on the same side as the support hand as your working leg, keeping your chest lifted and your extended leg slightly forward.
Lower yourself by bending the working knee in a slow, controlled motion until your thigh nears full compression with your calf.
Press firmly through the heel of the working leg to rise back to the top, maintaining balance and avoiding shifting your weight to the support.
Complete your repetitions, then switch hands, support side, and working leg to train the opposite side evenly.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
This move demands strong balance—avoid it if your stability is poor.
Master the pattern first with bodyweight or very light load before progressing.
Resist pulling yourself up with the hand on the support; use it only for minor balance.
Drive the ascent through the working leg, emphasizing the quadriceps and hamstrings.
How Not to Perform
Do not pull yourself up with the hand on the support; use that hand only for light balance.
Do not let your torso hinge forward excessively — keep chest upright to keep load on the quads.
Do not let the working knee collapse inward; drive the knee along the same line as your toes.
Do not perform the movement explosively or drop into the seat — lower slowly and with control.
Do not lift your heel off the bench during the ascent; keep pressure through the heel to engage quads.
Do not use a dumbbell that is too heavy — pick a weight that preserves form and full range.
Do not shift weight onto the non-working leg or the support foot; the working leg must bear the load.
Do not lock or hyperextend the knee at the top; finish the rep with a controlled, slightly soft knee.
Do not let your extended free leg touch the bench or swing for momentum; keep it stable and straight.
Do not hold your breath or breathe irregularly — inhale on the descent, exhale as you press up.
Do not twist or rotate your hips or torso to compensate for weakness; keep hips square and aligned.
Do not progress depth, load, or speed before the movement is stable and pain-free.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
