Bodyweight Bench Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.5
- Alternate Names
- Bench Squat
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Bench Squat
- Stand in front of a bench or chair with feet shoulder-width apart.
- Lower your body by bending at the knees and hips until your glutes touch the bench.
- Keep your chest up and engage your core.
- Pause briefly, then push through your heels to return to the starting position.
Common Mistakes
- Leaning too far forward.
- Not using a bench for guidance.
- Lifting the heels off the ground.
Modifications
- Perform squats to a lower chair for an easier version.
- Use resistance bands for added support.
Tips
- Keep your weight on your heels.
- Ensure your knees do not go beyond your toes.
- Engage your core throughout the movement.
Bodyweight Bench Squat Alternatives
Tags
thighs
squat
bodyweight
strength
fitness
beginner
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