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Upper Legs · Dumbbell
Dumbbell Offset Squat
Dumbbell Offset Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, core and obliques assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Transversus Abdominis
- Obliques · External Oblique, Internal Oblique
- Lower Back · Erector Spinae
- Calves · Gastrocnemius, Soleus
- Shoulders · Anterior Deltoids
How to do Dumbbell Offset Squat
- Stand with your feet shoulder width apart and hold a dumbbell against your shoulder with a neutral grip. Extend your opposite arm forward at shoulder height for balance.
- Push your hips back and bend your knees to lower into a squat while keeping your chest lifted and your torso facing forward.
- Lower until your thighs are approximately parallel to the floor, or as far as you can while keeping your heels down and your knees aligned with your toes.
- Press through your heels to stand upright, then repeat for the desired number of repetitions before holding the dumbbell on the opposite side.
Form tips
- Brace your core to prevent your torso from leaning toward the weighted side.
- Keep your hips and shoulders level without twisting your body.
- Distribute your weight evenly across your heels and the middle of your feet.
- Inhale as you lower into the squat and exhale as you return to standing.
Dumbbell Offset Squat alternatives
More quads exercises
Dumbbell Offset Squat FAQ
What muscles does Dumbbell Offset Squat work?
Dumbbell Offset Squat mainly works the quads in the upper legs (Quadriceps Femoris, Gluteus Maximus and Gluteus Medius). The hamstrings, core, obliques, lower back, calves and shoulders work as secondary muscles.
What equipment do you need for Dumbbell Offset Squat?
You need a dumbbell.
How many sets and reps of Dumbbell Offset Squat should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Offset Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Offset Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Offset Squat?
Other exercises for the quads include Bodyweight Squat, Barbell Jefferson Squat, Bodyweight Overhead Squat and Barbell Jump Squat.
For developers
Use Dumbbell Offset Squat in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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