Side Bench Squat
Perform a side bench squat to strengthen your legs and improve balance.
- Stand next to a bench with your feet shoulder-width apart.
- Shift your weight to one leg and lower your body towards the bench, keeping your other leg extended out to the side.
- Touch the bench lightly with your glutes, then push through your heel to return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
How to perform the Side Bench Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Side Bench Squat using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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