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
Stand facing a sturdy bench or box, holding a dumbbell or kettlebell in one hand, or both hands.
- 2
Place one foot flat on the center of the bench, ensuring your shin is vertical and your knee is directly over your ankle.
- 3
Keeping your chest up and core engaged, slowly lower your body by bending the knee of the leg on the bench.
- 4
Continue lowering until the heel of your free foot lightly touches the floor, or hovers just above it, maintaining control.
- 5
Drive through the heel of your foot on the bench to push yourself back up to the starting position.
- 6
Fully extend your leg on the bench, returning to an upright stance, and then repeat for the desired repetitions before switching legs.
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.
