Bench Hip Squat Supported

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The bench hip squat supported workout primarily engages the glutes by using the bench as a support.

The bench helps maintain proper form and stability, while also activating secondary muscles for a well-rounded workout.

Stand facing a bench with your feet shoulder-width apart.
Place your hands on your hips or cross them in front of your chest.
Lower your body by bending at the hips and knees, as if you were sitting back onto the bench.
Continue lowering until your thighs are parallel to the ground.
Push through your heels and extend your hips and knees to return to the starting position.

Position the bench behind you and rest your upper back against it for stability.
Place your feet shoulder-width apart and slightly in front of your knees.
Engage your glutes by squeezing them as you lower your hips towards the ground.
Keep your chest lifted and your core tight throughout the movement.
Push through your heels as you rise back up, focusing on using your glutes to lift your body.
Avoid rounding your lower back by maintaining a neutral spine position.
Start with lighter weights and gradually increase as you build strength and improve your form.