Dumbbell Bench One-Leg Squat
The single-leg squat standing on a flat bench with a dumbbell in each hand; the free leg drops past the bench's edge, so the squat can go deep.
How to do it
Setup
Standing on one foot on a flat bench, a dumbbell hanging in each hand, the free leg off the edge.
Steps
- Sit the hips back and lower on the standing leg, the free foot sinking below the bench.
- Keep the bells hanging straight and the chest up.
- Push back up to standing through the whole foot.
Common mistakes
Heel lifting off the bench: sit back and keep the whole foot down. Knee caving on the way up: track it over the toes. Bells swinging for balance: lighter weight, slower reps.
Breathing
Inhale down, exhale up.
