Liftsmith

Single dumbbell offset squat

A compound exercise for the quads and glutes, with help from the obliques, abs. Equipment: dumbbells.

Orbit
Drag to rotate

WorksQuadsGlutesObliquesAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: One dumbbell held at one shoulder.
  2. Squat down without tipping toward the weight
  3. Stand tall, then switch sides next set

Muscles worked

Single dumbbell offset squat: 3D figure mid-rep with the quads and glutes highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all single dumbbell offset squat alternatives.

More quads exercises

Put the single dumbbell offset squat in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

Start free in your browser

Get single dumbbell offset squat in your plan

Start free