Bench Squat with Rotational Chop
Muscle Groups: Obliques, Quads, Glutes
Bench Squat with Rotational Chop focuses on Obliques, Quads, Glutes, with Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Bench Squat with Rotational Chop with proper form and technique.
- 1
Stand with your feet shoulder-width apart, about 6-12 inches in front of a bench.
- 2
Hold a medicine ball or dumbbell with both hands, positioned down and to the outside of your right knee.
- 3
Keeping your chest up, lower your hips back and down as if to sit on the bench, lightly tapping it with your glutes.
- 4
As you drive through your heels to stand up, simultaneously rotate your torso to the left and bring the weight diagonally across your body.
- 5
Finish the movement with the weight up and across your left shoulder, fully extending your arms.
- 6
Control the weight back down to the starting position near your right knee as you prepare for the next repetition.
Secondary Muscles
While Bench Squat with Rotational Chop primarily targets Obliques, Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Bench Squat with Rotational Chop, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Bench Squat with Rotational Chop, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
