Side Bench Squat
Build lower body strength and stability with the Side Bench Squat. This bodyweight exercise targets quads, glutes, and adductors as you step laterally
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Side Bench Squat
Description
A squat variation where you step side-to-side onto a bench, activating lower body muscles with a focus on the quadriceps.
Save Side Bench Squat to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Side Bench Squat
- 01Setup
Position a low bench or sturdy box to your side. Stand with your feet hip-width apart, about one to two feet away from the bench, ensuring you have enough space for a lateral step.
- 02Setup
Engage your core, keep your chest upright, and maintain a neutral spine. Your gaze should be forward.
- 03
Shift your weight to the leg furthest from the bench, then lift the leg closer to the bench and step laterally onto the center of the bench with that foot.
- 04
As your foot lands on the bench, immediately descend into a squat by bending your knee and pushing your hips back, keeping your chest up and the other foot still on the ground.
- 05
Drive through the heel of the foot on the bench to powerfully stand up, bringing your trailing leg to meet your lead leg on the bench.
- 06
Carefully step back down to the starting position with the same lead leg, returning to the ground. Complete all repetitions on one side before switching.
Tips
- Focus on a controlled descent: Do not just drop into the squat; control the movement down to maximize muscle engagement and protect your knees.
- Maintain balance: Keep your core tight and use your arms for counterbalance, extending them forward as you squat down.
- Choose an appropriate bench height: Start with a lower bench and gradually increase height as your strength and mobility improve to avoid excessive knee strain.
- Keep your knee aligned: Ensure your knee tracks directly over your toes and does not collapse inward or outward during the squat portion of the exercise.
Common mistakes
- Rushing the movement: People often rush the squat descent and ascent; slow down the movement to maintain control and maximize muscle tension throughout the exercise.
- Letting the knee collapse inward: Allowing your knee to cave in during the squat can strain the joint; actively push your knee slightly outward, aligning it with your middle toes.
- Using a bench that is too high: Starting with an overly high bench can compromise form and increase injury risk; begin with a lower bench height that allows for a full, controlled squat with proper depth.
In the Ellim app, Side Bench Squat unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train side bench squat?
Get Ellim — FreeQuestions
Is Side Bench Squat good for beginners?
Side Bench Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Side Bench Squat?
You need Body weight to perform Side Bench Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Side Bench Squat?
Focus on a controlled descent: Do not just drop into the squat; control the movement down to maximize muscle engagement and protect your knees. Maintain balance: Keep your core tight and use your arms for counterbalance, extending them forward as you squat down. Choose an appropriate bench height: Start with a lower bench and gradually increase height as your strength and mobility improve to avoid excessive knee strain. Keep your knee aligned: Ensure your knee tracks directly over your toes and does not collapse inward or outward during the squat portion of the exercise.
What are common mistakes when doing Side Bench Squat?
Rushing the movement: People often rush the squat descent and ascent; slow down the movement to maintain control and maximize muscle tension throughout the exercise. Letting the knee collapse inward: Allowing your knee to cave in during the squat can strain the joint; actively push your knee slightly outward, aligning it with your middle toes. Using a bench that is too high: Starting with an overly high bench can compromise form and increase injury risk; begin with a lower bench height that allows for a full, controlled squat with proper depth.
Related exercises
Bodyweight Single Leg Squat
Thighs · Body weight
Bodyweight Low Split Squat
Thighs · Body weight
Bodyweight Supported Squat
Thighs · Body weight
Dumbbell Side Bench Squat
Thighs · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Side Bench Squat.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store