Single-Leg Squat to Bench

Quads, Glutes, HamstringsBench or Chair

Single-leg bench squats build quad, glute, and hamstring strength while improving balance, knee stability, and leg symmetry. Using a bench keeps the movement controlled and safe.

How to do it

1Stand a step in front of a bench facing away, shifting your weight onto one leg.

2Float your non-working leg out front or bend it at the knee to keep it off the floor.

3Sit back into your hip to lower down under control, keeping your knee tracking over your toes.

4Lightly tap your glutes to the bench without relaxing or sitting down completely.

5Drive through your working heel to stand back up smoothly.

Common mistakes

Letting your knee cave inward, putting unwanted stress on the joint.

Flopping onto the bench at the bottom instead of staying engaged.

Leaning too far forward, shifting work from your legs into your lower back.

Breathing

Inhale as you lower yourself down, exhale as you push back up.

Make it harder or easier

To make it easier, use a higher surface or hold onto a support for balance.

To make it harder, lower the bench height or add a light dumbbell.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.