Legs · Bodyweight
Bodyweight Bench Squat
The bodyweight bench squat is a fundamental lower-body exercise that targets the quadriceps, glutes, and hamstrings using a bench as a consistent depth marker. It is ideal for beginners learning squat mechanics, as well as for warm-ups or rehabilitation routines before loaded training.
- Muscles
- Legs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Stand in front of a bench with feet shoulder-width apart.
- Lower your body by pushing your hips back and bending your knees as if sitting down.
- Lightly tap your glutes to the bench without fully sitting.
- Keep your chest up and weight on your heels.
- Push through your heels to return to standing.
- The bench serves as a depth guide.
Common mistakes
- Completely relaxing and sitting back onto the bench removes tension from the target muscles and strains the lower back during the drive up.
- Allowing the knees to cave inward during the descent or ascent places excessive stress on the knee joints.
- Lifting the heels off the ground shifts the balance forward and overloads the patellar tendons.
- Rounding the spine at the bottom of the movement compromises core stability and increases injury risk.
Tips
- Only lightly tap the bench with your glutes without transferring your body weight onto the seat.
- Keep your chest proud and your core braced throughout the entire range of motion.
- Choose a bench height that allows your thighs to reach roughly parallel to the floor upon contact.
Sets and reps
Perform 3 to 4 sets of 12 to 20 repetitions with 45 to 60 seconds of rest to build movement consistency and muscular endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What can replace a gym bench at home?
Any sturdy chair, couch edge, or box that allows a parallel squat depth works as a suitable substitute.
Is the bench squat safe for knee issues?
The fixed depth helps limit joint strain, but if you experience pain during the movement, stop immediately and consult a healthcare professional.
