When it comes to leg workouts, squats are the go-to exercise. They work your glutes, quads, and hamstrings all at once, making them a highly effective way to build lower body strength. But what if you could make squats even more challenging and effective? Adding a bench and doing squats with one leg on it is a great way to do just that.
Why Do Squats With One Leg On Bench?
By elevating one leg on a bench or step, you're putting more weight on the other leg, which means it has to work harder. This creates an imbalance that your body has to compensate for, which makes the exercise more challenging and helps to build strength and balance.
Doing squats with one leg on a bench is also a great way to target your glutes and hamstrings more effectively. When you squat down, you'll be able to go deeper than you would with a regular squat, which means you'll be engaging your glutes and hamstrings more fully.
How To Do Squats With One Leg On Bench
To do squats with one leg on a bench, follow these steps:
- Stand in front of a bench or step with your feet about hip-width apart.
- Lift one leg and place it on the bench behind you.
- Slowly lower yourself down into a squat, keeping your weight on your front leg.
- Make sure your knee doesn't extend past your toes.
- Pause for a moment at the bottom of the squat, then push back up to the starting position.
- Repeat for the desired number of reps, then switch legs and repeat.
Tips For Doing Squats With One Leg On Bench
Here are some tips to help you get the most out of squats with one leg on a bench:
- Start with a low bench or step and work your way up as you get stronger.
- Keep your core engaged and your back straight throughout the exercise.
- Make sure your knee stays in line with your toes as you squat.
- Don't let your front knee collapse inward.
- Start with bodyweight squats, then add weight as you get stronger.
Conclusion
Squats with one leg on a bench are a challenging and effective way to build lower body strength and target your glutes and hamstrings. By adding this exercise to your leg workouts, you can take your fitness to the next level and achieve your goals faster.