Bench Wide Air-Squat
Strengthen legs & glutes! This assisted squat helps you improve form & build lower body strength with a bench for support.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Positioning:
- Stand in front of a bench with your feet slightly wider than shoulder-width apart.
- Ensure you have enough space to sit back on the bench comfortably without hitting it.
2. Starting Position:
- Keep your arms extended out in front of you for balance.
- Maintain a straight back and engage your core muscles.
3. Movement:
- Begin the squat by bending your knees and pushing your hips back as if you are going to sit on the bench.
- Lower your body until your thighs are parallel to the ground, or as low as comfortable.
4. Pause:
- Hold the squat position for a brief moment to ensure stability.
5. Return:
- Push through your heels and straighten your legs to return to the starting position.
- Make sure to keep your back straight and your chest up as you rise.
6. Repetitions:
- Aim for 10-15 repetitions for 2-3 sets, allowing rest in between.
Tips:
- Focus on maintaining good posture throughout the exercise.
- If you struggle with balance, practice the movement without the bench first.
- Use controlled movements to avoid injury.