Single Leg Bench Squat exercise animation (Female)

Single Leg Bench Squat

Target muscle
Gluteus Maximus, Quadriceps
Synergist muscles
Adductor Magnus, Soleus
Equipment
Body weight
Body part
Thighs
Type
Strength

The Single Leg Bench Squat is a unilateral bodyweight strength exercise in which you stand on one leg in front of a bench, lower under control until you lightly touch the bench, then drive back up to standing. It directly targets the Gluteus Maximus and Quadriceps while demanding balance and stability, making it an effective progression toward full single-leg strength and a useful tool for correcting side-to-side imbalances.

How to do the Single Leg Bench Squat

  1. 1Stand facing away from a bench with your feet hip-width apart and the bench roughly one shin-length behind you.
  2. 2Shift your weight onto your right foot and extend your left leg slightly forward off the floor, keeping it straight or lightly bent.
  3. 3Brace your core, set your shoulders back, and hinge forward slightly at the hip to keep your torso from collapsing as you descend.
  4. 4Bend your right knee and slowly lower your hips toward the bench, tracking your knee over your second toe throughout the descent.
  5. 5Descend in a controlled manner until your glutes make light contact with the bench — do not relax or sit down fully.
  6. 6Pause briefly at the bottom, maintaining tension in the glute and quad of the working leg.
  7. 7Drive through your right heel to press the floor away and extend your hip and knee back to the starting position.
  8. 8Complete all reps on the right leg, then switch sides and repeat with your left leg as the working leg.

Form tips

  • Keep your chest tall and hinge slightly forward at the hip during the descent — this loads the glute more effectively and prevents the knee from diving inward.
  • Drive your knee out over your second or third toe throughout the movement; a knee that caves inward shifts stress away from the Quadriceps and into the joint itself.
  • Use the bench as a touch target, not a seat — make the lightest possible contact before driving back up to maintain continuous tension in the Gluteus Maximus and Quadriceps.
  • Press firmly through the heel of your working foot on the way up; this reinforces glute engagement and keeps the Adductor Magnus contributing to hip extension.
  • Start with a higher bench if you struggle to control the descent, and gradually lower the surface as single-leg strength and balance improve.

Common mistakes

  • Sitting fully onto the bench and relaxing at the bottom, which releases tension in the Gluteus Maximus and Quadriceps and turns a strength drill into a rest break.
  • Letting the working knee collapse inward during the descent or ascent, which increases stress on the medial knee structures and reduces effective loading of the Quadriceps.
  • Leaning the torso excessively upright rather than hinging forward slightly at the hip, which shifts demand away from the Gluteus Maximus and can cause the knee to travel far past the toes under load.
  • Lowering too quickly without control, which reduces time under tension and increases the risk of dropping onto the bench with enough impact to strain the lower back or hip.
  • Pushing off the floor with the non-working foot to assist the ascent, which masks weakness in the working leg and slows progress toward true single-leg strength.

Frequently asked questions

What muscles does the Single Leg Bench Squat work?

The primary targets are the Gluteus Maximus and Quadriceps of the working leg. The Adductor Magnus assists with hip extension throughout the movement, and the Soleus helps stabilize the ankle and lower leg during the controlled descent and drive phase.

How is the Single Leg Bench Squat different from a Bulgarian split squat?

In the Single Leg Bench Squat the non-working foot is held off the floor in front of you, so essentially all load falls on the working leg. In a Bulgarian split squat the rear foot rests elevated on the bench behind you, providing some balance assistance. The Single Leg Bench Squat is generally more demanding for balance and places a purer unilateral load on the Gluteus Maximus and Quadriceps.

What bench height should I use?

A standard flat bench (roughly 45–50 cm / 17–20 inches) is a good starting point for most people. If you cannot control the descent or your working knee collapses, begin with a higher surface such as a box and work down as strength and balance improve. A lower surface increases range of motion and challenge.

Can I add weight to the Single Leg Bench Squat?

Yes. Once you can perform 8–10 controlled reps per side with good form using bodyweight alone, you can add load by holding a dumbbell or kettlebell at your chest or by wearing a weighted vest. Avoid adding weight before the technique is consistent, as extra load amplifies poor knee tracking and balance errors.

How many sets and reps should I do?

For strength development, 3–4 sets of 5–8 reps per side with a focus on control works well. For muscle endurance or as an accessory movement, 2–3 sets of 10–15 reps per side at a bodyweight or lightly loaded difficulty is appropriate. Always match volume to your current single-leg strength level and complete all reps on one side before switching.

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