Frames from Coach Cole's demo in the Corebound videos.
Setup
Place the bench behind you on a non-slip floor so it touches the backs of your calves when you step back. Feet shoulder-width, toes slightly out.
Step by step
- Bench behind you, feet shoulder-width.
- Sit back until you lightly touch the bench.
- Stand up tall without plopping.
Cole's tip
Touch the bench like it’s a soap bubble. If you hear a thud, you dropped instead of lowering.
Common mistakes
- Knees caving in.
- Dropping onto the bench.
- Heels lifting off the floor.
Make it easier or harder
Easier option
Pause and sit briefly on the bench.
Harder option
Goblet squat with a dumbbell.
Safety
- Make sure the bench is stable and can’t slide before you sit back to it.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
