Single Leg Sit Stand On Bench

Intermediate Level of Difficulty

The single leg sit stand on the bench is an intermediate level exercise that challenges your balance and targets the quads and glutes.


Picture of 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.

Picture of 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

Picture of 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

single leg sit stand on bench - step 1

Step 1

Stand on one foot in front of the bench.

single leg sit stand on bench - step 2

Step 2

Sit back and lower yourself down to the bench with control.

single leg sit stand on bench - step 3

Step 3

Stand back up through your heel and fully extend your hip and knee.