How to Do Dumbbell Offset Squat

Dumbbell Offset Squat is a quads exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Offset Squat

  1. 01Clean a single dumbbell into the rack position on one shoulder, keeping the elbow tucked.
  2. 02Set the feet slightly wider than shoulder-width with the toes angled slightly outward.
  3. 03Inhale and sit the hips back and down, keeping the chest facing forward despite the uneven load.
  4. 04Descend until the thighs reach parallel while keeping the weighted elbow from touching the knee.
  5. 05Drive through the heels to return to a standing position, exhaling at the top.
  6. 06Complete the prescribed reps on one side before switching the dumbbell to the opposite shoulder.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Offset Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the torso shifts laterally toward the weighted side, increase the tension in the opposite obliques to pull the ribcage back to center.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Offset Squat questions

What muscles does Dumbbell Offset Squat work?

Dumbbell Offset Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Offset Squat correctly?

Clean a single dumbbell into the rack position on one shoulder, keeping the elbow tucked. Set the feet slightly wider than shoulder-width with the toes angled slightly outward. Inhale and sit the hips back and down, keeping the chest facing forward despite the uneven load. Descend until the thighs reach parallel while keeping the weighted elbow from touching the knee. Drive through the heels to return to a standing position, exhaling at the top. Complete the prescribed reps on one side before switching the dumbbell to the opposite shoulder.

What is the A90 coach tip for Dumbbell Offset Squat?

If the torso shifts laterally toward the weighted side, increase the tension in the opposite obliques to pull the ribcage back to center.

Is Dumbbell Offset Squat suitable for beginners?

Dumbbell Offset Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Offset Squat?

Dumbbell Offset Squat uses dumbbell.

A90 Intelligence

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