Instructions
Stand with your back facing a gym bench or a chair. Stand far enough away from the bench so that you have to push your hips back and down to touch the edge of it. Place your feet at approximately shoulder width apart and your toes out at a slight angle. Keeping your eyes up squat down by bending at the knees and bringing your hips back and down. For balance you can bring your arms out in front of you as you descend. Descend until your glutes touch the edge of the bench. Pause briefly. Ascend by extending knees and hips until your legs are straight, bringing your arms back to your sides. Repeat for the desired number of repetitions.
Tips
Bench squats are a great way for learning squat technique. As people become more confident with the bench squat, they can work on lowing the squat to an even lower bench or chair as well as moving to a straight body weight squat.
