MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Glutes Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body. Equipment Used Bench A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room. Exercise Instructions Step 1 Stand in front of the bench with one foot raised off of the ground and your arms in front of you to be used to counter balance you body. Step 2 While keeping your back straight and your head raised, slowly lower your body down to the bench. Step 3 As soon as your buttocks touches the bench, stand back up using the strength of your single leg. Make sure to keep your back straight and your hips square.