Weighted Single-leg Bench Squat
Muscle Groups: Quads, Glutes
Weighted 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 Weighted Single-leg Bench Squat with proper form and technique.
- 1
Stand in front of a bench with a weight in one hand, feet hip-width apart.
- 2
Lift one foot behind you and place it on the bench, keeping your back straight and core engaged.
- 3
Lower your body into a squat on the standing leg, bending the knee to 90 degrees.
- 4
Push through your heel to return to standing while keeping the weight close to your body.
Tips for Success
These tips will help you perform Weighted 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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Engage your core to maintain balance and prevent falling.
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Start with a lighter weight to master the form before increasing the load.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
