Bench Assisted Single Leg Squats With Heel Support
How to do Bench Assisted Single Leg Squats With Heel Support?
The bench assisted single-leg squat with an eccentric focus emphasizes the lowering (eccentric) phase of the squat on one leg, improving strength, balance, and control in the quadriceps, hamstrings, and glutes. This variation is ideal for athletes looking to isolate each leg and build unilateral strength. The bench provides support for depth and stability, and the upward movement is assisted by pushing through the heel for safe progression. This exercise is particularly useful for building strength in the eccentric phase of squatting, which is crucial for injury prevention and muscle control.
Steps to Perform the Exercise:
- Set Up: Stand in front of a bench with your back to it. Your feet should be about shoulder-width apart. Lift one leg off the ground and extend it in front of you, balancing on your other leg.
- Engage Your Core: Tighten your abdominal muscles and maintain an upright posture, keeping your chest lifted and back straight.
- Slowly Lower Yourself: On your standing leg, bend your knee and push your hips back, lowering yourself toward the bench in a slow, controlled motion. Focus on the eccentric phase by taking 3-5 seconds to lower your body. Your extended leg should remain off the ground, and your arms can be held forward for balance.
- Touch the Bench Gently: Lower yourself until your glutes gently touch the bench. Avoid sitting down fully; the bench is just a guide to control your depth.
- Assist the Upward Movement: Using your planted foot, push through the heel to stand back up. Use your hands for support by pushing off the bench or placing them on your knee if needed. You can also lightly use your non-working leg for assistance if necessary.
- Switch Legs: Perform the desired number of reps on one leg before switching to the other.
Tips for the proper execution of Bench Assisted Single Leg Squats With Heel Support
Emphasize the Eccentric Phase: Focus on lowering yourself as slowly as possible to engage your muscles fully during the eccentric (lowering) phase of the movement. This controlled descent is key for building strength and stability.
Maintain Balance: Keep your core engaged and arms extended in front of you to help maintain balance, especially during the lowering phase.
Use the Bench for Depth Control: The bench helps guide your squat depth and provides support at the bottom of the movement, preventing over-extension. Avoid fully sitting on the bench; just touch it lightly.
Push Through the Heel: On the upward phase, press through the heel of your standing leg to engage your glutes and hamstrings effectively. Using the heel ensures proper muscle activation and reduces strain on the knee.
Assist When Needed: Use your hands to push off the bench or use light assistance from your non-working leg when returning to the standing position. This helps you build strength progressively.
Muscles worked when doing Bench Assisted Single Leg Squats With Heel Support
- Primary Muscles: Quadriceps, hamstrings, glutes.
- Secondary Muscles: Calves (gastrocnemius, soleus), core (rectus abdominis, transverse abdominis, obliques), lower back (erector spinae).
Primary Muscle(s):
Glutes
Quads
Secondary Muscle(s):
Abdominal
Oblique
Hamstring
Equipment needed for Bench Assisted Single Leg Squats With Heel Support
No equipment found.
Adjust the difficulty of Bench Assisted Single Leg Squats With Heel Support
How to make Bench Assisted Single Leg Squats With Heel Support harder?
How to make Bench Assisted Single Leg Squats With Heel Support easier?
How to make Bench Assisted Single Leg Squats With Heel Support harder?
To make Bench Assisted Single Leg Squats With Heel Support harder:
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Slow Down the Eccentric Phase: Take 5-8 seconds to lower yourself to the bench, increasing time under tension to make the movement more challenging.
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Add Weight: Hold a light dumbbell or weight plate at chest level to increase the resistance, making both the eccentric and concentric phases more challenging.
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Lower the Bench Height: Use a lower bench or platform to increase the range of motion, making the exercise more demanding on the quadriceps and glutes.
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Single-Leg Stand Without Assistance: As you get stronger, aim to stand back up without using your hands for assistance or support from the non-working leg.
How to make Bench Assisted Single Leg Squats With Heel Support easier?
To make Bench Assisted Single Leg Squats With Heel Support easier:
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Reduce Range of Motion: Use a higher bench to reduce the range of motion, making it easier to control the eccentric phase and focus on proper form.
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Use More Assistance: If necessary, use both hands to push off the bench as you rise or place your non-working leg lightly on the ground to assist in standing back up.
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Start with Partial Squats: Begin with partial single-leg squats, lowering only partway to the bench and gradually increasing your depth as you build strength.
