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PT in the Park: 3 Simple Exercises You Can Do on a Bench This Summer
- Dr. Theresa Marko
- Jun 8, 2025
- 2 min read
Updated: Jun 24, 2025
Summer is the perfect time to take your movement outdoors. At Marko Physical Therapy, we love helping our patients discover new ways to stay active, and the good news is you don’t need a gym or fancy equipment to work on your strength and mobility. All you need is a park bench.
Here are three PT-approved exercises you can do safely on a bench to support your joints, improve balance, and build functional strength. Bonus: fresh air and sunshine come included!
1. Bench Squats
Targets: Quads, glutes, core
Why it’s great: This move mimics everyday motions like getting in and out of a chair. It’s low-impact and ideal for joint-friendly strengthening.
How to do it:
Stand in front of the bench with feet hip-width apart.
Lower down slowly as if you’re going to sit, then lightly tap the bench and rise back up.
Keep your knees behind your toes and your core engaged.
Reps: 10–15 reps x 2 sets
Tip: If balance is tricky, start by fully sitting and standing. As strength builds, hover instead of sitting.
2. Step-Ups
Targets: Glutes, hamstrings, calves, balance
Why it’s great: This move builds leg strength and stability, especially useful for climbing stairs and walking on uneven ground.
How to do it:
Place one foot fully on the bench.
Push through the heel to step up, then step down slowly.
Alternate legs or do one side at a time.
Reps: 8–12 reps per side x 2 sets
Tip: Start with a lower bench or ledge if you’re recovering from injury or new to step-ups.
3. Incline Push-Ups
Targets: Chest, shoulders, arms, core
Why it’s great: Easier than floor push-ups but still effective. Also easier on the wrists and shoulders.
How to do it:
Place your hands shoulder-width apart on the backrest or seat of the bench.
Step feet back until you’re in a straight line from head to heels.
Lower your chest toward the bench with control, then press back up.
Reps: 10–15 reps x 2 sets
Tip: Keep your elbows at a 45-degree angle to protect your shoulders.
Don’t Forget to Cool Down
After your bench workout, take a few minutes to stretch your legs and shoulders. A gentle walk through the park or some seated breathing exercises can also help your nervous system reset.
Ready to Move With Confidence?
If you’re recovering from an injury, living with pain, or just want to move smarter this summer, Marko Physical Therapy is here to help. We’ll create a plan that fits your life—indoors, outdoors, or anywhere in between.
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