Dumbbell Side Bench Squat
Description
The dumbbell side bench squat sets the rear foot on the side of a bench rather than directly behind, creating a lateral angle as you squat. The angled stance hits the adductors and inner quad more than a standard split squat and trains lateral hip stability under single-leg load.
Muscle Group
Equipment Required
Dumbbell Side Bench Squat Instructions
- Position a bench to your side. Place the top of your right foot on the bench.
- Step your left foot forward into a comfortable single-leg stance.
- Hold a dumbbell in each hand at your sides.
- Brace your core and stand tall.
- Lower into a single-leg squat by bending your left knee.
- Descend until your left thigh approaches parallel to the floor.
- Drive up through your left heel to stand back to the starting position.
- Complete reps on one side, then switch the bench to your other side.
Dumbbell Side Bench Squat Form & Visual
Dumbbell Side Bench Squat Benefits
- Hits adductors and inner quad
- Trains lateral hip stability
- Single-leg loading corrects imbalances
- Builds quad and glute strength unilaterally
- Different stimulus than standard Bulgarian split squat
- Improves lateral movement performance
Dumbbell Side Bench Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Adductors
- Hip stabilizers
Dumbbell Side Bench Squat Variations & Alternatives
- Bulgarian Split Squat
- Dumbbell Lateral Lunge
- Cossack Squat
- Dumbbell Step Up
