Single Leg Bench Squat
Description
The single-leg bench squat stands on one leg in front of a bench and squats down until you sit on the bench, then stands back up on one leg. The bench provides a consistent depth target and safety catch, making it an excellent pistol squat regression.
Muscle Group
Equipment Required
Single Leg Bench Squat Instructions
- Stand on your right leg in front of a bench, facing away from it.
- Extend your left leg forward.
- Squat down on your right leg until your glutes touch the bench.
- Lightly sit — do not fully relax.
- Drive through your right foot to stand back up on one leg.
- Complete reps, then switch legs.
- Adjust bench height for difficulty — lower is harder.
- Aim for 5 to 10 reps per leg.
Single Leg Bench Squat Form & Visual
Single Leg Bench Squat Benefits
- Excellent pistol squat regression
- Bench provides safety and consistent depth
- Builds single-leg squat strength
- Adjustable difficulty by bench height
- No weights needed
- Develops balance and control
Single Leg Bench Squat Muscles Worked
- Quadriceps (working leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Calves
Single Leg Bench Squat Variations & Alternatives
- Single-Leg Heel Touch Squat
- Pistol Squat (full, no bench)
- DB Single-Leg Squat
- Skater Squat
- DB Bench Squat (two legs)
