Bench Squat with Rotational Chop
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Obliques, Abs
- Equipment
- Other
- Movement pattern
- None
Steps
- 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.
