Single-leg dumbbell shoulder press: how to do it, muscles worked and variations
One-arm vertical press on one leg for the shoulders and balance.
- Main muscles
- Deltoid, Quadriceps, Gluteus maximus
- Secondary muscles
- Triceps brachii, Trapezius
- Equipment
- Dumbbell, Box or step
- Variations
- 2
All 2 variations
Single-leg dumbbell shoulder press
Shoulder press with one dumbbell while keeping one leg raised, which adds support, pelvis and trunk control to the vertical push.
Form. Start with a low load, create a firm base and press without tilting the ribs; lower slowly before switching sides.
Common mistake. Chasing balance with an excessive load, arching the lower back, locking the elbow suddenly, or rotating the pelvis.
Single-leg box squat to dumbbell press
Single-leg squat down to a box followed by a one-dumbbell shoulder press, combining unilateral strength and vertical pushing.
Form. Stand in front of the box on one leg with the dumbbell at your shoulder, lower with control until you touch the box, stand up pushing through the standing leg and press the dumbbell overhead.
Common mistake. Dropping onto the box, putting the other foot down, leaning the trunk in the press, or letting the knee sink.
Other exercises for the same muscles
