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Bodyweight Bench Squat

Bodyweight Bench Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Lower Body
Muscle Activation
Thighs
90%
Glutes
10%
Equipment
Bench or Box
Setup / Starting Position
  • Stand in front of a bench or sturdy elevated surface.
  • Place your hands on the bench slightly wider than shoulder-width apart.
Exercise Position
  • Step back and lower your body into a squat position, keeping your chest lifted and knees tracking over your toes.
  • Lower until your thighs are parallel to the ground.
Form & Performance
  • Press through your heels to stand back up, extending your hips and knees fully at the top of the movement.
  • Keep your core engaged and chest lifted throughout the exercise.