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 with your back to a bench or box, holding a dumbbell or kettlebell in front of your chest with both hands.
- 2
Lift one foot off the ground, extending it slightly forward, and balance on your standing leg.
- 3
Keeping your chest upright, slowly lower your hips down by bending the knee of your standing leg, as if you are going to sit on the bench.
- 4
Continue descending until your glutes lightly touch the bench or you reach a controlled depth.
- 5
Push through the heel of your standing foot to drive yourself back up to the starting position, fully extending your leg.
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.
