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One Legged Bench Squat

Strengthens the front and back of the thighs as well as the buttocks.

Equipment
A step bench (you can substitute a stool) and a pole (other options include holding on to a wall or not holding anything to challenge your balance).

Exercise Technique
1. Stand with the top of your right foot on a bench behind you using a pole for support and balance.
2. Contract your abdominal muscles and keep your chest lifted with your head up.
3. Bend both knees (the leg behind and the standing leg) and slowly lower your body as far as you can comfortably.
4. Keep your knee in line with the ankle of the standing leg.
5. Squeeze your buttocks and the front of your thighs as you return to starting position.
6. Do 15 repetitions on one leg before switching to the other leg. This makes one set.

Performance Tips
1. Watch that your knee doesn't go past your toes as you lower your body.
2. If you are uncomfortable having your leg behind on top of a bench, keep it on the floor.

Repetitions
Do one to three sets.

Go to Common Exercises...