Transform Your Lower Body with One-Side Loaded Squats

While I generally avoid flashy exercises that prioritize style over substance, the one-side loaded squat is a notable exception in my experience.

While the one-side loaded squat is not typically the exercise of choice for building lower body strength or hypertrophy, it is a valuable tool for addressing muscle imbalances and developing a strong, stable core.

In this article, we go over the proper form and technique of one-side loaded squats, also known as offset squats, for improved posture, balance, and real-world functional strength.

How To Do One-Side Loaded Squats

Here is a step-by-step guide to this exercise:

Step One — Get into the Starting Position

Rack a barbell on the squat rack. Load the right side of the barbell with an appropriate weight. Position the barbell across your traps and hold it with a shoulder-wide grip.

Unrack the barbell, take a step back, and assume a hip-width stance with your feet slightly turned outward.

Counterbalance the unloaded side of the barbell by actively pulling it down towards the floor with your free hand. Ensure the barbell remains parallel to the ground throughout the entire movement.

Step Two — Squat

Lower toward the floor by bending your ankles, knees, and hips. Your thighs should be at least parallel to the ground at the bottom; hold this position for one second.

Step Three — Stand Up

Extend your ankles, knees, and hips to return to the starting standing position while keeping the barbell stable. Hold the top position for one second to ensure the barbell is stable before proceeding with the next repetition.

Rack the bar after the desired number of reps, switch the weight plates to the opposite side, and repeat for recommended reps.

Jeff Nippard, a competitive bodybuilder and science-based content creator, shares his thoughts on the appropriate squat depth for hypertrophy and general strength:

“When it comes to squat depth, I recommend at least squatting parallel to the ground as a minimum standard for hypertrophy and general strength. However, in a competition, you must get the hip crease below the knee joint, meaning you must go below parallel. Most people should be able to squat at this depth when using a high bar position and with the appropriate stance width.”

Muscles Worked: One-Side Loaded Squat 

The primary muscles are quads, glutes, hamstrings, and core, while the secondary muscles include calves and adductors.

Benefits: One-Side Loaded Squat 

Here are the most important benefits of one-side loaded squats:

Improved Core Strength and Stability

One-side loaded squats are perfect for improving core strength and stability. They will effectively target your ab and hip muscles, which are responsible for keeping your trunk stable in all three planes of motion. Studies have shown a positive correlation between core training and reduced chance of gym and sports injuries. (1)

Helps Correct Muscle Imbalances

Offset squats are perfect for correcting muscle imbalances between your body’s left and right sides. This is particularly useful in sports where muscle imbalances are common due to specialized training.

To effectively correct muscle imbalances, create a targeted workout program with the right balance of repetitions, sets, and rest intervals. You also need to determine the right balance of work for the stronger and weaker sides of your body.

Improves Functional Strength

The one-side loaded squat is perfect for improving overall functional strength. In reality, our bodies rarely encounter perfectly balanced resistance. Unbalanced squats help dynamically activate a broader range of muscles and promote more functional movement patterns.

One study found that a 12-week Functional Strength Training (FST) program significantly improved functional movement, curl-ups, pull-ups, and flexibility for middle and high school students compared to typical physical education classes. (2)

Improved Intermuscular Coordination

Maintaining balance during the exercise demands precise coordination between your primary and secondary muscles, requiring your body to send distinct signals to activate them effectively.

One-Side Loaded Squat Variations and Alternatives

Here are the best offset squat variations and alternatives:

Bulgarian Split Squat

The Bulgarian split squat is one of the most challenging unilateral exercises that will effectively target your posterior chain muscles.

Steps:

1. Place a bench behind you.
2. Place your left foot on the bench and step forward with your right foot to have enough space to lower your rear knee to the floor.
3. Bend your right knee to lower your body to the ground.
4. Hold the bottom position for one second.
5. Reverse the motion by extending your right ankle, knee, and hip to return to the starting position.

Barbell Front Squat

The barbell front squat is an excellent alternative, primarily focusing on the quadriceps.

Steps:

1. Stand upright with a shoulder-wide stance and a barbell in the front rack position.
2. Bend your ankles, knees, and hips to lower toward the floor.
3. Pause in the bottom position.
4. Reverse the motion to return to the starting position and repeat.

FAQs

Are one-side-loaded barbell squats suitable for beginners?

One-side-loaded barbell squats aren’t the best exercise for beginners due to the complexity of factors involved, such as maintaining proper form, engaging the core effectively, and correctly loading the barbell. However, doing a variation with a kettlebell or dumbbell can be safer for beginners since you can simply drop the equipment on the ground anytime during the exercise without hurting yourself.

How can I progress with one-side loaded squats?

You can increase the weight, reps, sets, and frequency or decrease the rest intervals.

How often should I incorporate one-side loaded squats into my workout?

If my primary goal were to correct muscle imbalances, I would do one-side loaded squats as often as possible. However, I would do them once every two weeks to strengthen my core, as other targeted exercises might be more effective for this objective. On the other hand, I wouldn’t recommend one-side loaded squats to people aiming for hypertrophy, considering the stimulus-to-fatigue ratio.

Wrapping Up

The one-side loaded squat is an excellent exercise for correcting muscle imbalances and strengthening your core musculature. However, the barbell variation is a bit dangerous if you are a beginner, so I recommend doing it with a kettlebell or dumbbell instead.

Also, I would never go too heavy on this exercise, as it increases the chance of injury. In the comments below, let me know your thoughts on one-side loaded squats and how you plan to implement them into your lower-body workout sessions.

References:

1. Peate WF, Bates G, Lunda K, Francis S, Bellamy K. Core strength: a new model for injury prediction and prevention. J Occup Med Toxicol. 2007;2:3. Published 2007 Apr 11. doi:10.1186/1745-6673-2-3
2. Liao T, Duhig SJ, Du G, Luo B, Wang YT. The Effect of a Functional Strength Training Intervention on Movement Quality and Physical Fitness in Adolescents. Percept Mot Skills. 2022;129(1):176-194. doi:10.1177/00315125211056865

Relevant Articles:

• The 6 Most Common Squat Mistakes and How to Fix Them
• Squats for Weight Loss: Benefits, How-to, and Workouts

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