Single-Leg Bench Squat

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.


  1. 655_A
    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.
  2. Single-Leg Bench Squat
    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.