Single Leg Squats to Bench

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Here’s another one to add to your gravity-fighting, glute-building efforts: The (supported) Single Leg Squat.

This one is another move that not only hits the glutes, but it works your abs/core and legs, too.

It’s also a big stability and balance-builder, which is something than get overlooked in fitness programs—it’s really important to have single-leg strength and stability, and benefits ALL of us: moms who pick up/carry small kids, runners, CrossFitters, and all of us ‘masters’ athletes def need to keep it strong and stable for the long-haul.

Plus, you can do it anywhere....really. Just lock the wheels on your rolling chair in the office first �

So there’s my sales pitch!!

To do it:
✔️Sit on the edge of a chair or bench of some kind.

✔️ extend one leg straight in front of you, and bend the squatting leg so that your foot is behind your knee and your foot is flat on the floor.

✔️ ‘screw’ your squatting foot into the floor

✔️squeeze your abs and both butt cheeks tight, push through your planted foot and think about pushing your hips forward to stand.

✔️keep your eyes and chest up during the movement

✔️lower yourself slowly back to the seat, but make sure your butt ‘kisses’ the surface rather than resting on it completely between reps.

**Use your heel on the straight leg as much or as little as you need to for extra support until your ready to do the exercise with the straight leg lifted up the whole time

**aim to do 5-10 reps per side, depending on your level of fitness

**when you’re ready, use a lower surface, or take away the box/seat entirely and work on doing pistol squats!

Questions?? Send me a message at kate@katewhetsel.net and I’ll get back to you ASAP!

#getstrongbestrongstaystrong

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