Squat to Bench

This is a great overall exercise for the lower body. There are many variations on the squat, this one uses a bench to remind you how far down to squat.


Dumbbell, Flat Bench




Calves, Glutes, Hamstring

  • Place a bench behind you.
  • Grasp a dumbbell in each hand.
  • Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
  • Drawing your abs in descend slowly by squatting down and bending at the knees and hips.
  • Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).
  • Pause in the downward position and slowly return upright to the starting position.

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