Which exercise replaces the squat on the Smith machine? 5 alternatives
By
Equipe Befit
Dumbbell Offset Squat
Primary Equipment
Dumbbells
Dumbbells
Secondary Equipment
Instructions
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in one hand, near the shoulder, with the elbow bent and pointing forward and downward.
- The other arm can stay beside the body or extended forward for balance.
- Push the floor with your heels and return to the starting position, keeping your core engaged and torso upright, then repeat.
Tips
- Keep the abdomen active at all times to counterbalance the load imbalance.
- Keep looking forward and avoid tilting your torso sideways.
- Start with light loads until you master the technique, as imbalance can strain the spine if poorly executed.
Target Muscle
Primary
Secondary
Glutes
Abdominals
Glutes
Abdominals
