Exercise guide
Side Bench Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Side Bench Squat is a unilateral movement that builds explosive lower-body strength and lateral stability by isolating the quads and glutes. It is highly effective for correcting muscle imbalances and improving functional balance through a side-loaded squatting pattern.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to a flat bench with your feet hip-width apart.
- Place the foot of the leg nearest the bench firmly on the center of the bench seat.
- Ensure your standing leg is straight and your core is braced to maintain an upright posture.
How to do it
- Drive through the heel of the elevated foot to lift your body vertically until the working leg is fully extended.
- Exhale as you ascend, focusing on pulling your body up rather than pushing off the floor with the trailing foot.
- Inhale as you lower yourself back down with a controlled 3-second tempo until the floor foot lightly touches the ground.
- Complete all repetitions on one side before switching to the opposite leg.
Form checklist
- Keep the knee of the working leg tracked directly over your toes to prevent internal collapse.
- Maintain a 'proud chest' and neutral spine throughout the entire range of motion.
- Avoid using the bottom foot to 'spring' or jump off the floor.
- Keep your hips square to the front rather than rotating toward the bench.
Pro tips
- To maximize glute recruitment, slightly hinge your hips back as you descend while keeping your torso stable.
- Focus on a 'soft touch' with the floor foot to ensure the elevated leg maintains constant tension throughout the set.
Make it harder
- Hold a dumbbell in a goblet position or two dumbbells at your sides to increase the resistance.
- Slow the eccentric (lowering) phase to 5 seconds to increase time under tension and demand more stability.
Frequently asked
- What muscles does the side bench squat work?
- The side bench squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the side bench squat?
- The side bench squat requires no equipment — just your body weight.
- Is the side bench squat good for beginners?
- The side bench squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps