Bench Squat with Rotational Chop

The bench squat with rotational chop is a basic warm-up exercise that strengthens the legs, specifically targeting the quads, glutes, and hamstrings. The exercise also increases core stability and rotational power.


  1. 1067_A
    Stand about six inches in front of a bench with your feet slightly wider than shoulder-width apart. Clasp your hands together at arm's length and directly in front of your chest.
  2. Bench Squat with Rotational Chop
    Push your hips back towards the bench and simultaneously chop your arms down to the outside of one of your legs. Touch your glutes to the bench, pause, and then return to the starting position and repeat on the opposite side.

Trainer’s Tips

  • Start the movement by pushing your hips backwards.
  • Don't let your knees cave in as you squat towards the bench.
  • Keep your chest lifted throughout the movement.