Bench Wide Air-Squat

1. Positioning:

   • Stand in front of a bench with your feet slightly wider than shoulder-width apart.

   • Ensure you have enough space to sit back on the bench comfortably without hitting it.

2. Starting Position:

   • Keep your arms extended out in front of you for balance.

   • Maintain a straight back and engage your core muscles.

3. Movement:

   • Begin the squat by bending your knees and pushing your hips back as if you are going to sit on the bench.

   • Lower your body until your thighs are parallel to the ground, or as low as comfortable.

4. Pause:

   • Hold the squat position for a brief moment to ensure stability.

5. Return:

   • Push through your heels and straighten your legs to return to the starting position.

   • Make sure to keep your back straight and your chest up as you rise.

6. Repetitions:

   • Aim for 10-15 repetitions for 2-3 sets, allowing rest in between.

Tips:

• Focus on maintaining good posture throughout the exercise.

• If you struggle with balance, practice the movement without the bench first.

• Use controlled movements to avoid injury.