Single Dumbbell Squat with Rope Attachment
Adds cable or rope resistance to a single-dumbbell squat for constant tension.
LegsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: quads. Secondary: glutes, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Hold a single dumbbell and grip a rope or cable attachment.
- Descend into a squat while maintaining tension on the rope.
- Drive through the mid-foot to stand.
- Keep the core braced and chest up.
- Repeat for desired reps.
Equipment
- Dumbbells
- Cable or Rope Attachment
Coaching tips
Benefits
Adds cable or rope resistance to a single-dumbbell squat for constant tension.
Common mistakes
Avoid letting the knees cave or losing the upright torso.
Make it harder
Increase resistance or depth.
Make it easier
Perform without the rope attachment.
Breathing
Inhale as you descend, exhale as you stand.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.