Dumbbell Squat To A Bench

What it is

This compound exercise builds lower body strength and control using a dumbbell and a bench. You will primarily engage your quadriceps, with strong secondary activation in your glutes, hamstrings, calves, and lower back. The movement involves lowering your body until you lightly tap the bench, then driving back to standing.

Technique tips

• Keep your chest lifted and gaze forward to maintain balance.
• Inhale as you descend, exhale powerfully as you stand.
• Ensure your knees track in line with your toes, not past them.
• Drive through your heels to return to the starting position.
• Lightly tap the bench to control your depth and ensure stability.
• Maintain a straight back throughout the entire squat movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.