Sunday, January 21, 2018

Proper Single Leg Bench Squat Technique

March 24, 2011 by  
Filed under Recent Posts, Strength & Speed Exercises

I don’t think I’ve ever struggled coming up with a blog post title as I did for this post… thank goodness there is a picture to help. Seems like there’s 10 different descriptions or names for what I call the Single Leg Bench Squat. Here’s some you may or may not have heard before:

RFESS (rear foot elevated split squat, made popular by Mike Boyle)

Bulgarian Split Squat (rumor has it it didn’t even come from the Bulgarians.. go figure)

Stationary Lunge Back Leg Up (might me the most accurate but rarely used)

Single Leg Bench Squat (not the best or most accurate, but it’s what I’m familiar with and commonly use)

Rather than trying to convince you single leg training should be in your training programs, or going as far as saying single leg training should completely replace traditional strength movements, let’s FOCUS on teaching and performing this exercise correctly.

There seems to be two areas trainers are making mistakes, or at least have questions to which way is right:

1. Proper setup and starting position

2. Back leg/foot placement

In this video I’m going to spoon feed you common mistakes by explaining and demonstrating. I’m also going to show a very quick, simple, and cheap alternative that is not only more effective.. but a ton safer and more comfortable.

When dealing with high school athletes, or any athlete, if the setup position and execution is misleading or awkward, the door is opened for poor technique, poor results, and possible injury. I say no thanks to all three.

Leave your comment below about how you use or teach the Single Leg Bench Squat, any coaching cues that help, or other tips we can all learn from. Thanks in advance!


2 Responses to “Proper Single Leg Bench Squat Technique”
  1. Tyrone says:

    Great idea Ryan…. So true, you can use those flex bands for everything! I do a lot of my training out doors and those flex bands and kettel bells are a big part of my program.

    Keep it up the good work, I enjoy watching how you approach training!!


  2. Ryan,

    I heard the same rumor about those Bulgarian Squats. I hope it’s not true. But on the serious side, I’ve seen some trainers working with their clients but never really offering the kind of instruction beginners need. This is a shame because one: they are getting paid to provide a service, and two: they are setting up someone for failure. Why would you intentionally prevent someone, especially a client, from attaining their goals.

    Sounds like bad business in my book.


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