Enkelbensbøy til benk

The Single-Leg Squat to Bench is an effective exercise that strengthens the glutes, quadriceps and core while improving balance. The exercise focuses on one leg body movement at a time, which helps balance muscle imbalances.

Correct Form and Technique

How to perform the Single-Leg Squat to Bench correctly:

1. Starting position: Stand in front of a bench with one leg lifted in front of the body, while the other leg supports your weight. Hold your arms in front of you for balance.
2. Squat movement: Bend the knee of the standing leg and slowly lower yourself towards the bench. Keep your back straight and your core engaged.
3. Ascent: Push through the heel to lift yourself back to the starting position without losing your balance.
4. Breathe: Breathe in when you lower yourself, and breathe out when you stand up.

Common Errors

Avoid these common mistakes to maximize effectiveness:

• Knee selection: Avoid the knee falling inwards. Keep it in line with your toes.
• Poor control: Lower yourself calmly and controlled to avoid falling onto the bench.

Modifications and Variants

Adapt the exercise to your level:

• Beginner level: Start with a lower bench or chair to build strength.
• Advanced level: Add weights for extra resistance.

Repetitions and Sets

Aim for 3 sets of 8-12 repetitions per leg. This is a great exercise for building lower body strength.