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
Stand facing a sturdy bench or elevated surface, about a foot away.
- 2
Place one foot flat on the bench, ensuring your heel is secure and your knee is bent at roughly a 90-degree angle.
- 3
Push through the heel of the foot on the bench, engaging your glute and quad, to stand up fully on the bench.
- 4
Bring your non-working leg up so it is hovering or bent at the knee.
- 5
Slowly and with control, lower your non-working leg back to the floor, then follow with the working leg, returning to the starting position.
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.
