Dumbbell Single-Arm Offset Squat
The Dumbbell Single-Arm Offset Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Single-Arm Offset Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Obliques
How to do the Dumbbell Single-Arm Offset Squat
Setup
Standing with feet shoulder-width apart, hold a single dumbbell in one hand, resting it on your shoulder, while keeping your free arm extended out to the side for counter-balance.
Movement
Initiate a squat by pushing your hips back and bending your knees while maintaining an upright torso.
Keep your weight centered; the offset load will challenge your core to resist lateral rotation.
Descend until your thighs are at least parallel to the floor, ensuring your knees track over your toes.
Drive through your heels to return to the standing position while maintaining tension in your core and keeping the dumbbell steady.
Form Tips
Counterbalance: Use your free arm to help stay upright and balanced.
Core Engagement: Your obliques will work hard to keep you from leaning toward the side with the weight; fight this urge by staying square.
Control: Perform the movement slow and controlled to maximize stability benefits.
Dumbbell Single-Arm Offset Squat FAQs
What muscles does the Dumbbell Single-Arm Offset Squat work?
The Dumbbell Single-Arm Offset Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Single-Arm Offset Squat?
Dumbbells.
Is the Dumbbell Single-Arm Offset Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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