Side Bench Squat

The Side Bench Squat is a compound exercise that targets multiple lower body muscles, including the quads, hamstrings, glutes, and calves. This exercise is a variation of the traditional squat, adding an additional challenge and targeting your stabilizer muscles even more effectively. To perform the Side Bench Squat, you will need a bench or step along with a set of dumbbells or a barbell. Begin by standing with your feet shoulder-width apart and holding the dumbbells or barbell at shoulder level or by your sides. Take a step sideways and place one foot on the bench, ensuring that the bench is far enough away from you to create a 90-degree angle when you lower your body. Keep your back straight, tighten your core, and maintain proper posture throughout the movement. From this starting position, slowly bend your knees and lower your body down into a squat, emphasizing the movement through your planted leg. Aim to bring your non-planted foot as close to the bench as possible without touching it. Pause for a moment at the bottom of the movement, then push through your planted foot to return to the starting position, squeezing your glutes as you stand up. Repeat for the desired number of repetitions before switching to the other side. The Side Bench Squat not only improves lower body strength and stability but also enhances hip mobility and balance. As with any exercise, start with lighter weights or no weight at all if you are a beginner. As you become more comfortable and confident with the movement, gradually increase the weight to continue challenging yourself. It's essential to maintain proper form and listen to your body throughout the exercise to prevent injuries and maximize results. Incorporate the Side Bench Squat into your workout routine to add variety and effectively target your lower body muscles.

Instructions

• Start by standing next to a bench or sturdy elevated surface.
• Place one foot on top of the bench, while keeping the other foot firmly planted on the ground.
• Keep your chest up, engage your core, and maintain good posture throughout the exercise.
• Bend the knee of the elevated leg and lower yourself into a squatting position, while keeping the other foot stationary.
• Go as low as you comfortably can, aiming for a 90-degree bend in your elevated leg's knee.
• Pause briefly at the bottom of the movement, then push through your heel to straighten your elevated leg and return to the starting position.
• Repeat the movement for the desired number of repetitions, then switch sides and repeat with the other leg on the bench.

Tips & Tricks

• Focus on maintaining a neutral spine throughout the movement.
• Engage your core to stabilize your body.
• Ensure your knees are aligned with your toes to prevent strain.
• Start with a lighter weight and gradually increase as you get stronger.
• Use proper breathing techniques to maximize oxygen intake and energy output.
• Incorporate side lunges and step-ups into your workout routine to complement the side bench squat.
• Pay attention to your foot placement and ensure they are hip-width apart for optimal stability.
• Consult with a fitness professional to ensure you are using proper form and technique.
• Consider incorporating resistance bands or ankle weights for added challenge.
• Allow for adequate rest and recovery between workouts to prevent overtraining.