Bench Wide Air-Squat
Strengthen legs & glutes! This assisted squat helps you improve form & build lower body strength with a bench for support.
The Bench Wide Air-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: exercise bench.
Required Equipment
Bench Wide Air-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Bench Wide Air-Squat Variations and Alternatives
How to do the Bench Wide Air-Squat
Positioning:
Stand in front of a bench with your feet slightly wider than shoulder-width apart.
Ensure you have enough space to sit back on the bench comfortably without hitting it.
Starting Position:
Keep your arms extended out in front of you for balance.
Maintain a straight back and engage your core muscles.
Movement:
Begin the squat by bending your knees and pushing your hips back as if you are going to sit on the bench.
Lower your body until your thighs are parallel to the ground, or as low as comfortable.
Pause:
Hold the squat position for a brief moment to ensure stability.
Return:
Push through your heels and straighten your legs to return to the starting position.
Make sure to keep your back straight and your chest up as you rise.
Repetitions:
Aim for 10-15 repetitions for 2-3 sets, allowing rest in between.
Tips:
Focus on maintaining good posture throughout the exercise.
If you struggle with balance, practice the movement without the bench first.
Use controlled movements to avoid injury.
Bench Wide Air-Squat FAQs
What muscles does the Bench Wide Air-Squat work?
The Bench Wide Air-Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bench Wide Air-Squat?
Exercise bench.
Is the Bench Wide Air-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bench Wide Air-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bench Wide Air-Squat variations and alternatives?
Similar exercises include the Bodyweight Wide Hand Together Squat, Box Bodyweight Squat, Close-Stance Squat and Supported Potty Squat.
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