Side Bench Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Muscles, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
How to: Side Bench Squat
- Stand beside a bench with your feet shoulder-width apart.
- Push your hips back and lower yourself onto the bench as if sitting down.
- Keep your weight on your heels and ensure your knees do not extend past your toes.
- Pause briefly when you are seated, then push through your heels to return to standing.
Common Mistakes
- Letting the knees collapse inward during the squat.
- Lifting the heels off the ground.
- Not maintaining a neutral spine.
Modifications
- Use a shorter bench if you find the depth difficult.
- Perform the squat without a bench to limit the range of motion.
Tips
- Keep your back straight and chest up while squatting.
- Make sure to push through your heels to engage the thighs effectively.
- If you're new to this exercise, practice without weights before adding resistance.
Side Bench Squat Alternatives
Tags
strength
squat
thighs
lower body
bodyweight
fitness