Single Leg Bench Squat: How-to, Benefits & Variations
Single-leg bench squat tests and builds unilateral leg strength. Stand on one leg, sit to bench, stand back up. Exposes strength imbalances that bilateral squats hide.
Single Leg Bench Squat: How-to, Benefits & Variations
Stand on one leg in front of a bench. Sit down. Stand back up. Without your other foot touching the ground. The single-leg bench squat is an honest test of unilateral strength. Your dominant leg cannot bail out your weaker one. Every wobble, every hesitation, every struggle reveals exactly where your strength imbalance lives. And fixing that imbalance is what keeps your knees and hips healthy for decades.
Low Impact Hiit 6
Danielle Harrison
How to Do Single Leg Bench Squat
Set up in the starting position for single leg bench squat. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Danielle Harrison cues: "Take a foot away from the bench... Half the time, one leg, lower down."
Complete the full range of motion. "Keep the intensity on one leg before we switch to the other side."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Danielle Harrison adds: "Try and control it. I don't want you to sit here, relax."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The single leg bench squat directly supports this by targeting key muscle groups.
Coach's Tips
"Take a foot away from the bench... Half the time, one leg, lower down." - Danielle Harrison
Danielle Harrison
"Keep the intensity on one leg before we switch to the other side." - Danielle Harrison
Danielle Harrison
"Try and control it. I don't want you to sit here, relax." - Danielle Harrison
Danielle Harrison
"If you are truly struggling with balance... give me just a normal bench squat." - Danielle Harrison
Danielle Harrison
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The single leg bench squat loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The single leg bench squat targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The single leg bench squat directly addresses this.
Requires minimal equipment
No equipment needed. You can do the single leg bench squat at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the single leg bench squat with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
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Frequently Asked Questions
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