Single / One Leg Bench Bodyweight Squats
- Begin by sitting on a bench or chair and elevate one leg while keeping the other foot, grounded and steady, on the floor.
- Place your arms straight out in front of you, and lean slightly forward to transfer your body weight onto your grounded foot.
- Using a combination of glute, quadricep, and hamstring strength, lift your body up to standing position.
- Stand strong, briefly, before lowering yourself steadily back to the seated position.
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Related exercises to discover
Single / one leg bench bodyweight squats is a at-home exercise that targets glutes & hip flexors and hamstrings and quadriceps and also works abs and lower back. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Turkish get ups, bosu ball plank leg lifts and samson / lunge stretch. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
