Single-leg Bench Get-up
Muscle Groups: Quads, Glutes
Single-leg Bench Get-up focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Bench Get-up with proper form and technique.
- 1
Start seated on the edge of a bench with one foot flat on the ground and the other foot lifted off the ground. Your back should be straight and core engaged.
- 2
Push through the foot on the ground and stand up on that leg, bringing your opposite knee up towards your chest.
- 3
Slowly lower yourself back down by bending your knee and returning to the seated position on the bench.
Tips for Success
These tips will help you perform Single-leg Bench Get-up safely and effectively while maintaining proper form.
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Keep your core tight to maintain balance and prevent falling.
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Ensure your standing knee is aligned over your toes to avoid strain.
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Avoid leaning forward; keep your chest up as you rise and lower.
Secondary Muscles
While Single-leg Bench Get-up primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . 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 Single-leg Bench Get-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Bench Get-up, 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.
