Squat To A Bench (Dumbbell)

A dumbbell squat where you touch a bench at the bottom to ensure consistent depth and improve confidence in movement.

Instructions

1. Stand upright with a bench positioned directly behind you, holding a dumbbell in each hand at your sides.
2. Position your feet at shoulder width with toes slightly pointed outward; maintain upright posture with your head up.
3. Keep your torso straight and core engaged—this is your starting position.
4. Initiate the movement by bending your knees and hips simultaneously, lowering your body straight down.
5. Descend until your glutes lightly touch the bench behind you (a brief pause or tap).
6. Immediately reverse the movement by driving through your heels to extend your hips and knees.
7. Return to standing position with control, maintaining an upright torso throughout.
8. Exhale as you drive upward; repeat for the desired number of repetitions.

Tips

• The bench serves as a range-of-motion guide and safety checkpoint—tap it lightly without fully sitting
• Keep your knees tracking in line with your toes; avoid letting them collapse inward
• Maintain a neutral spine throughout; do not round your lower back as you descend
• Use controlled tempo, especially during the descent, to maximize muscle engagement
• This variation ensures consistent depth and can improve confidence and body awareness
• Start with lighter weights to perfect the touch-and-go rhythm of the movement