Glutes Exercises

Single-Leg Bench Squat

Skill Level Beginner
Type Strength Training
Equipment Box
Body parts Glutes, Hamstrings, Legs, Quads

The single-leg bench squat targets and strengthens the legs, more specifically the quads and hamstrings. The movement also improves core strength, balance, stability, and coordination.

Instructions

Stand on one leg about six inches in front of a box or chair. Your other leg should be just off the ground. Your arms should be fully extended in front of you.
Squat down by pushing your hips back until you reach the box. Pause and then stand back up and return to the starting position.

Trainer’s Tips

Control your body as you squat so that you sit down slowly onto the bench.
Do not let your knee cave inward as your squat.
Do not use excessive rocking to help lift yourself back up.

Advanced variations

Partial Single-Leg Squat
Prisoner Squat
Pistol Squat
Barbell Box Squat
Single-Leg Bench Squat
Partial Single-Leg Squat
One-Legged Squat