Single Leg Offset Dumbbell Squat

How To Do A Single Leg Offset Dumbbell Squat Correctly

The Single Leg Offset Dumbbell Squat is a challenging squat variation that trains the quadriceps, glutes, and hamstrings on each leg independently, while also really challenging your core strength, stability, and flexibility.

To get started:

1. While standing, hold a dumbbell in one hand and extend it straight out in front of your body so it’s parallel to the floor.
2. By keeping your arm straight, it will pull in more contraction in your glutes.
3. Next, balance on the opposite leg by first lifting the leg on the same side and bend your knee with the bottom of your foot pointing behind you.
4. Load up your hips to begin the squat by first pushing your hips back, then bending your knee with your chest up.
5. Try to get your thigh as close to parallel to the floor as possible and pause for a slight moment.
6. Press your foot through the floor to get back to standing.
7. Repeat all the reps with one side, then switch sides and repeat.

Primary Muscles Worked 

Single Leg Squat Variations

• Single Leg Bench Get Up
• TRX Single Leg Squat
• Alternating Pistol Squat
• Dumbbell Pistol Squat
• Rolling Pistol Squat