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 away from a sturdy bench or chair, with your feet hip-width apart.
- 2
Lift one foot off the ground and extend it forward, keeping your core engaged for balance.
- 3
Slowly lower your body by bending the knee of your standing leg, as if you are going to sit down.
- 4
Continue to lower until your glutes lightly tap the surface of the bench or chair.
- 5
Drive through the heel of your standing foot to push yourself back up to the starting position.
- 6
Fully extend your standing leg at the top, maintaining control and balance before repeating.
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.
