Weighted Single-leg Bench Get-up
Muscle Groups: Quads, Glutes
Weighted 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 Weighted 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 leg extended in front, holding a weight in the opposite hand.
- 2
Push through your grounded foot to rise up onto that leg while bringing your extended leg back, maintaining your body's balance as you stand tall.
- 3
Lower your body back down by bending your knee, controlling the descent, until you are seated back on the bench.
Tips for Success
These tips will help you perform Weighted Single-leg Bench Get-up safely and effectively while maintaining proper form.
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Keep your core engaged to maintain balance throughout the movement.
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Avoid leaning too far forward; keep your chest up and back straight.
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Start with a light weight to master the movement before increasing the load.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
