Single Leg Bench Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Squat
How to: Single Leg Bench Squat
- Stand in front of a bench or chair with your feet together.
- Shift weight to one leg and extend the other leg in front of you.
- Slowly lower your body down towards the bench by bending the knee of the standing leg.
- Keep your back straight and core engaged throughout the movement.
- Just before your glutes touch the bench, pause and then return to standing position.
Common Mistakes
- Leaning too far forward while squatting.
- Not keeping the knee aligned with the toes.
- Rushing through the movement.
Modifications
- Use a chair or bench for added support if balance is an issue.
- Perform the squat with a reduced range of motion to begin.
Tips
- Keep the supporting leg straight to engage the core.
- Focus on controlling the motion to avoid jerking movements.
- Make sure the knee of the working leg does not extend beyond the toes.
Single Leg Bench Squat Alternatives
Tags
thighs
glutes
squats
strength
balance
body weight