The single leg bench squat is a challenging exercise that targets your lower body muscles, including your quads, hamstrings, glutes, and calves. This exercise is also known as the Bulgarian split squat or the rear foot elevated split squat. It is an excellent exercise for improving your balance, stability, strength, and power.
Benefits of Single Leg Bench Squat
The single leg bench squat offers many benefits for athletes, fitness enthusiasts, and anyone looking to improve their lower body strength and mobility. Here are some of the key benefits:
- Targets multiple muscles: The single leg bench squat targets your quads, hamstrings, glutes, and calves, helping you build a strong and toned lower body.
- Improves balance and stability: The exercise requires you to balance on one leg, which helps improve your balance and stability.
- Increases strength and power: The single leg bench squat is a challenging exercise that can help you build strength and power in your lower body muscles.
- Reduces risk of injury: The exercise helps improve your lower body mobility and stability, reducing your risk of injury during sports and other physical activities.
- Can be done anywhere: You can do the single leg bench squat anywhere, as long as you have access to a bench or chair.
Technique for Single Leg Bench Squat
Here is how to do the single leg bench squat:
- Stand in front of a bench or chair with your back facing the bench.
- Lift one foot and place it on the bench behind you. The top of your foot should be resting on the bench.
- Place your hands on your hips, or hold a dumbbell in each hand for added resistance.
- Bend your front knee and lower your body toward the ground. Keep your back straight and your core engaged.
- Lower your body until your thigh is parallel to the ground, then push back up to the starting position.
- Repeat for the desired number of reps, then switch sides and repeat with your other leg.
Make sure to keep your knee in line with your toes throughout the movement to avoid putting excess strain on your knee joint. You can also place a pad or towel under your back knee for added comfort.
Single Leg Bench Squat Variations
Here are some variations of the single leg bench squat that you can try to add variety to your workout:
- Weighted Single Leg Bench Squat: Hold a dumbbell or kettlebell in each hand for added resistance.
- Plyometric Single Leg Bench Squat: Add a jump at the top of the movement to increase power and explosiveness.
- Isometric Single Leg Bench Squat: Hold the bottom position of the squat for several seconds to increase time under tension.
- Single Leg Bench Squat with Knee Drive: After pushing back up to the starting position, drive your knee up toward your chest for an added challenge.
Conclusion
The single leg bench squat is a great exercise for targeting your lower body muscles, improving your balance and stability, and increasing your strength and power. By incorporating this exercise into your workout routine and trying some of the variations, you can challenge yourself and achieve your fitness goals.