Video Demonstration

This article will cover how you perform the Single Leg Bench Lunge Strength Training exercise.

We will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Bench Lunges How to Guide

Image Example

Man showing how to perform the Bench Lunge Exercise https://www.getstrong.fit/Bench-Lunges-How-To-Exercise-Guide/Exercises

Step by Step Description

Step 1: Grab a pair of dumbbells or kettlebells with each hand. Hold the weight at your side and put the palm of your hands facing in towards your body. Move in front of a weighted bench and place the top of one of your feet on the bench. Your other foot should be just slightly in front of your body.

You are now in the starting position.

Step 2: Keep your upper body in an upright position and maintain a neutral spine. Push your hips back and bend your front leg at the knee, lowering the back knee towards the floor. Keep your weight on the front leg.

Step 3: Now press from your front foots heel into the floor raising your body back up to the starting position.

Congratulations you have now completed one repetition. Repeat for the selected number of reps you have chosen and repeat with the opposite leg.

Difficulty Level

The Bench Lunge exercise gets classified as an Intermediate training method.

You should be able to perform the traditional lunge before using this lift in your training routine.

Equipment Required

To perform this exercise, you will need a weighted bench and either a set of Dumbbells or Kettlebells.

Optionally weighted clothing can also be used to increase the difficulty of this lift.

Muscles Worked

The muscle groups that get worked by this lift are your Glutes (but), Hamstrings and the Quadriceps.

Benefits of Bench Lunges

This lift will help you to improve your stability and balance while strengthening your entire lower body.

You do not need to load as much weight when you perform single leg exercises helping to reduce the strain that can get placed on your lower back.

Many movements used in sports will have our body in a split stance with you pushing off of one leg like running. Single leg training mimics this pattern much more closely than two leg training.

By training each leg individually, you can ensure that you do not create any imbalances where one of your legs is significantly stronger than the other.

Training Tips

Do not let your knee go past the tip of your toe. When this happens, additional stress gets placed on your knees ligaments increasing your chance of injury.

Keep your body upright. Do not excessively lean forwards or allow your lower back to round.

In closing

Building a strong lower body will help make your day to day activities easier, improve your athletic performance and aesthetics (how you look).

If you have never trained with this lift try it out for a few weeks to see for yourself all the benefits that it has to offer.

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