1. Firmly grip a dumbbell and extend it directly overhead, locking out your elbow at the top position
2. Place your feet about shoulder-width apart with your toes very slightly pointing outwards
3. Brace your core and inhale as you lower your body, bending at the knees. Be sure to keep your chest upright and your eyes forward
4. Once your knees hit a 90-degree angle, briefly pause before exhaling and driving back upwards at a controlled speed using your quadriceps and glutes while bringing your hips forward
The primary muscles used in Single-Arm Dumbbell Overhead Squats are the Quads and Shoulders. The secondary muscles used are the Glutes and Hamstrings.