Single-leg Bench Squat
Muscle Groups: Quads, Glutes
Single-leg Bench Squat focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Bench Squat with proper form and technique.
- 1
Stand facing a bench with your feet hip-width apart. Shift your weight onto one leg and lift the other leg behind you, keeping it slightly bent at the knee.
- 2
Bend the standing leg's knee to lower your body onto the bench while keeping your chest up and core engaged.
- 3
Once you feel the bench touch your glutes, push through your heel to stand back up to the starting position.
Tips for Success
These tips will help you perform Single-leg Bench Squat safely and effectively while maintaining proper form.
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Keep your knee aligned with your toes to avoid strain.
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Maintain a straight back and avoid leaning forward during the squat.
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Use a sturdy bench that is at a comfortable height to prevent falls.
Secondary Muscles
While Single-leg Bench Squat 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 Squat, 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 Squat, 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.
