Weighted Bench Squat with Rotational Chop
Muscle Groups: Obliques, Quads, Glutes
Weighted Bench Squat with Rotational Chop focuses on Obliques, Quads, Glutes, with Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Bench Squat with Rotational Chop with proper form and technique.
- 1
Stand with your feet shoulder-width apart, about a foot in front of a sturdy bench. Hold a medicine ball or single dumbbell with both hands, positioned over your right shoulder.
- 2
Initiate the movement by hinging at your hips and lowering into a squat, aiming to lightly tap the bench with your glutes.
- 3
As you descend, simultaneously chop the weight diagonally across your body, bringing it towards your left hip.
- 4
Once your glutes lightly touch the bench, drive through your heels to stand back up.
- 5
As you ascend, reverse the chopping motion, bringing the weight back up and across your body towards your right shoulder, returning to the starting position.
Secondary Muscles
While Weighted Bench Squat with Rotational Chop primarily targets Obliques, Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs . 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 Weighted Bench Squat with Rotational Chop, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Bench Squat with Rotational Chop, 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.
