
Four Lower-Body Exercises You Can Do on a Bench
It’s important to do lower body training because the largest body muscles are located at our bottom. They are essential in movements we perform in day-to-day activities or in sports such as running, swimming or cycling. Well-trained legs not only give us a strong back and core but also provide the stability we need for good athletic performance.
You can easily use a bench to perform some leg and glutes exercises at home to get these big muscles moving.
Muscle worked: Glutes and hamstring
Muscle Worked: Quadriceps, hamstrings, glutes
Muscle Worked: Quadriceps, hamstrings, abductors, glutes
Keep your feet hip-width apart, pick up a foot and place it on the bench. Lower hip toward the bench so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position. If you find the exercise too easy, grab a dumbbell in each hand with your arms fully extended at your sides and palms facing inward to increase the difficulty level.
Muscle Worked: thigh and glutes
You can easily use a bench to perform some leg and glutes exercises at home to get these big muscles moving.
Step Up
Muscle worked: Glutes and hamstring
Single-leg Squat
Muscle Worked: Quadriceps, hamstrings, glutes
Bench Jump
Muscle Worked: Quadriceps, hamstrings, abductors, glutes
Bulgarian Split Squat
Keep your feet hip-width apart, pick up a foot and place it on the bench. Lower hip toward the bench so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position. If you find the exercise too easy, grab a dumbbell in each hand with your arms fully extended at your sides and palms facing inward to increase the difficulty level.
Muscle Worked: thigh and glutes