Offset Dumbbell Squat

Quads, Glutes, Core, HamstringsDumbbells

A squat variation with the weight loaded on just one side of your body. It builds leg strength while forcing your core to actively resist lateral leaning.

How to do it

1Clean a single dumbbell to one shoulder, keeping your elbow tucked close to your body.

2Set your feet slightly wider than shoulder-width and distribute your weight evenly across both feet.

3Sit back into a squat, keeping your chest up and preventing the weight from pulling your torso sideways.

4Lower to a comfortable depth while keeping a neutral spine.

5Drive through your feet to return to the standing position.

Common mistakes

Leaning away from the weight, creating an uneven and unsafe load on your spine.

Letting your heels lift off the floor during the descent, reducing stability and overloading the knees.

Letting your knees cave inward as you rise, increasing the risk of joint injury.

Breathing

Inhale before descending and keep your core braced. Exhale as you drive back up to the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.