Bench Step One-Leg Squats

This exercise is one of the absolute BEST glute-building exercises I have ever done and all you need is a chair of bench to do it.

This exercise works the glute from almost the fullest stretch you can get on them. This position is very effective for building the glutes rapidly.

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 glutes in a very short period of time.


How to do it:

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.

Bench Step One-Leg Squats 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.

Bench Step One-Leg Squats 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. This simple idea of sticking your butt out as you come up is almost magical with how well it works.

Bench Step One-Leg Squats for Glutes

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.

Perform all your reps on one leg, then switch to the other leg.

Bench Step One-Leg Squats for Glutes  Bench Step One-Leg Squats for Glutes  Bench Step One-Leg Squats for Glutes


Using a Towel:

This version is performed almost exactly the same as above...the difference here is that instead of holding onto the solid object directly, you'll be holding the ends of a towel.

Why a towel? The benefit of using the towel is that it moves up and down with your body, giving you a more natural pivot point to grip onto while also removing some of your tendency to use your hands to pull yourself up.

It also allows you to sit back more on the heel while doing the exercise, which helps activate the glutes more effectively.



Now the other leg.




Adding Resistance:

If you get can more than 15 reps with this exercise, you can add resistance, holding a dumbbell or other weighted object in one hand.

This version is performed exactly the same as the bodyweight version only, of course, you're holding onto a dumbbell to get more resistance!


Daily Specialization To Build Your Butt FAST

One of the very best ways to utilize this exercise is by doing what I call Daily Specialization.

You can read the full article on that method here.

  • Essentially, you'll do one set of this exercise every single morning and every single evening. That one set means both legs, FYI.
  • Push each set hard...not to full failure but to the point where you're getting very close to failure.
  • Do as many reps as you can each time and do this every single day, morning and night.
  • As your body gets used to the frequency and volume, you will start seeing dramatic results in your glute shape and size.


More Butt Training Programs For You To Try

If you're looking for more butt workouts, I've got a few good program recommendations for you to choose from!

1. The 14 Day Perfect Booty Program

2. Unlock Your Glutes

3. Bikini Body Workouts



 More From

Multiply Your Muscle Fibers...How to Train for Hyperplasia
Fat Loss Circuit Training With Dumbbell Crawling
How I Got My Butt Kicked By a 68 Year-Old Woman
How to Gain an INCH on Your Arms in 6 Minutes

-> Exercise Library -> Glute Exercises -> Bench Step One-Leg Squats

     Site Search


     Follow Us On...



Click "Like" to Get New Exercises and Tips EVERY DAY!




Subscribe to my YouTube Channel Here...

And see every new exercise and training technique the moment I load it up!



Recommended For You...

Time-Volume Training

Time-Volume Training

Build muscle and strength like clockwork, even with very limited equipment, or NO equipment at all. This unconventional approach even builds muscle with light weight, saving your joints and nervous system from overload while you build mass fast.

Build muscle like clockwork now...