Free Hand Wide Stance Squat To Bench

The wide stance squat to bench works the inner quads and adductors. 

Implementation:  (A)  Stand so that the end of a bench is just behind your knee joint and under your but.  Your feet should be extremely wide, about 30 inches apart and your toes should be pointed out.  Fold your hands in front of you.  (B)  Squat down until your but touches the edge of the bench, but do not rest or take tension off of your quads.  From here come back up and squeeze your quads for a peak contraction before repeating.  You should keep your back straight and head up and back throughout the entire movement.
 

 

                            

 
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