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One-Leg Bench Squats... The BEST Exercise For Building A Bigger Butt FAST!

By Nick Nilsson
Author of "Gluteus to the Maximus - Build a Bigger Butt NOW!"

This exercise works the glutes HARD and with a bodyweight movement that you can do just about anywhere! The stretched position that you put the glutes in is very effective for building the butt rapidly and it's an exercise you can perform ANYWHERE...at home, at the gym, on the road...and get great results FAST!




How To Do One-Leg Bench Squats for Glutes:

This exercise is one of the absolute best glute-building exercises I have ever encountered. It combines an effective bodyweight movement with a great stretch at the bottom. This is an almost magical combination that can do wonders for your butt in a very short period of time.

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1. You will need a solid chair or bench for this exercise. This is to increase the useful range of motion of the exercise, which is important for maximizing it's effects. You will also need to have something solid that you can grab onto. This can be a railing or a door frame or a pole, etc. Place the chair/bench immediately in front of this solid object.

2. Stand on the chair on one leg facing the solid object and hold onto it at about waist or abdomen level directly in front of you (after a few reps, you will get a feel for where to place your hands). Your heel should be close to the back edge of the chair.

One-Leg Bench Squat For Glutes:

3. Lower your body as far down as you can go into a one-legged squat. Your other leg will drop down below the level of the chair seat behind you. You should feel a great stretch in your glute. Make sure you continue to keep a firm grip on whatever you are holding on to. Do NOT touch your other foot to the ground. This will take tension off the glutes.

One-Leg Bench Squat For Glutes:

4. Push yourself back up using your glute as much as possible. This is most easily accomplished by focusing on pushing with your heel. Also, you can stick your butt out while pushing back up to really maximize the effect.

5. Use your grip on the solid object only as much as is necessary to keep the movement going. If you pull too much with your arms, you will take tension off the glutes and legs and defeat the purpose of the exercise.

6. Do as many reps as you can then repeat on the other leg.

One-Leg Bench Squat For Glutes:

One-Leg Bench Squat For Glutes:


Common Errors in the One-Leg Bench Squat For Glutes:

1. Dropping down too quickly

Do this movement slowly and under control. If you drop down too quickly, not only do you risk injury to the knee, you diffuse much of the tension that should be placed on the glute.

2. Do not bounce out of the bottom (no pun intended)

Pause for a count of 2 at the bottom of the movement. Feel a good stretch on the glute then reverse the direction without bouncing. Bouncing out of the bottom could lead to knee injury. It also reduces the tension you are placing on the glutes.

3. Don't pull yourself up too much with your arm

Giving yourself too much assistance with your arm will diffuse the tension on your glute. Strive to use your arm to balance yourself rather than to pull yourself up as much as possible. Only use your arm to pull yourself up when you have to.

4. Touching the ground at the bottom

Touching your other foot down will take tension off the glutes. Keep the other leg suspended in the air while doing this exercise.


Tricks for Getting More Out of the One-Leg Bench Squat For Glutes:

1. Stick your butt out

To focus the exercise more on your glutes rather than the thighs, stick your butt out as you push yourself up. This will help focus on the hip extension function of the glute.

2. Adding resistance

You may find, after doing this exercise for awhile, that using only your bodyweight is not enough. When you get to this point, you have a few options for resistance.

  • If you are working out at home, try loading a backpack up with heavy books. Add books slowly, increasing as you get accustomed to the resistance. This allows you to add resistance while keeping both your hands available for balance and assistance.

  • Another option is to hold onto a dumbell with one hand. You should be quite strong with this exercise before attempting this version. Also, you should be comfortable balancing yourself while using only one hand (practice this balancing before using extra weight).

  • If you go to a gym, you may have access to a calf raise machine or squat machine. If you do, slide a flat bench underneath the shoulder pads. Use a very light weight to start with until you get used to the movement. You will be standing on the bench with your shoulders under the pads just like you normally would have them during the calf raise or squat movement. Because you are on a bench, your body will be higher and you will get resistance during the one-leg squat movement. You will also be able to balance yourself by holding onto the shoulder pads. The machine will do the balancing for you.

3. Pause at the bottom

To maximize the stretch you put on the glutes, hold the stretch at the bottom of the movement for a 2 count. Hold it there until you totally diffuse all the elastic tension you've built up on the way down. This will increase the work that your glute must do to get yourself back up.

4. Pulling yourself up

As you begin to tire, you can use your arm to pull yourself up as necessary. This allows you to keep going far longer than if you were working on leg power alone. You can use that pull to basically give yourself forced reps.


That's the One-Leg Bench
Squat exercise!

Give it a try and see you'll see exactly how effective
it is for building a bigger butt fast!



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