Single-Leg Squat to Bench

The Single-Leg Squat to Bench is an effective exercise that focuses on strengthening the quadriceps, hamstrings and glutes while improving balance and core stability. This exercise is ideal for building unilateral strength and correcting muscular imbalances, which can improve your overall functional movement.

Correct Execution of Single-Leg Squat to Bench

Follow these steps to perform the exercise correctly:

  1. Stand in front of a bench or chair with your feet hip-width apart.
  2. Lift one leg in front of you, keeping it straight, and balance on the opposite leg.
  3. Tighten the core muscles and keep the upper body upright.
  4. Slowly lower your body toward the bench by bending the knee of the standing leg while pushing your hips back.
  5. Control the movement until you lightly touch the bench with your butt, without sitting down completely.
  6. Push through the heel of the standing leg to return to the starting position.
  7. Repeat for the desired number of repetitions, then switch to the opposite leg.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • The knee moves inward: Make sure the knee of the standing leg stays in line with the toes and doesn't collapse inward during the movement.
  • Inadequate control: Perform the movement slowly and with control to ensure proper muscle activation and balance.
  • Lack of core stabilization: Keep the core muscles engaged throughout the exercise to maintain a stable posture.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Use a higher bench or chair to reduce range of motion, or hold lightly against a wall or chair for balance.
  • Advanced: Hold a dumbbell or kettlebell to increase resistance, or perform the exercise on an unstable surface for an added balance challenge.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 reps on each side. To build muscle strength and stability, perform the exercise 3-4 times a week.

Breathing

Inhale as you lower your body toward the bench and exhale as you push through your heel to return to the starting position. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Single-Leg Squat for Bench:

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