Bodyweight Bench Squat
Description
The bodyweight bench squat is a beginner-friendly squat variation where you sit back to a bench (or chair) at the bottom of each squat, then stand back up. Touching the bench teaches consistent depth, builds confidence in the squat pattern, and is excellent for rehabilitation or beginners.
Muscle Group
Equipment Required
Bodyweight Bench Squat Instructions
- Place a sturdy bench (or chair) directly behind you. Stand with feet shoulder-width apart, toes slightly turned out.
- Brace your core. Lift your chest. Look forward.
- Sit your hips back as if reaching for the bench.
- Continue lowering until your butt touches the bench.
- Pause briefly when you touch the bench (do not collapse).
- Drive through your full feet to stand back up explosively.
- Squeeze your glutes at the top.
- Repeat for 10 to 20 reps. Adjust bench height for depth control.
Bodyweight Bench Squat Form & Visual
Bodyweight Bench Squat Benefits
- Beginner-friendly squat variation
- Teaches consistent squat depth
- Builds confidence in the squat pattern
- Excellent for rehabilitation
- Easy to set up at home
- Builds toward unsupported squats
Bodyweight Bench Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Calves
- Core (stabilizer)
Bodyweight Bench Squat Variations & Alternatives
- Bodyweight Squat
- Dumbbell Goblet Squat
- Barbell Box Squat
- Dumbbell Squat
- Single-Leg Bench Squat
