Bench-Assisted Lift

The lifting body braced against a bench or sofa arm, so the legs work and the spine stays neutral. The scalable entry point.

One body carried by the other, standing or braced. The most demanding family in the catalogue: it is a loaded carry, so grip, trunk bracing and leg drive decide whether it is sustainable or a two-breath novelty. Build the strength first, lift second, and set the lift down the moment position degrades.

Difficulty 4 of 5Vigorous · minutes counted 2×

Muscle groups loaded

Glutes
Core
Scapular push
Calves

Limiting capacity

Strength limits this posture. Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.

Train it · Two Bodies Test your limiter

Intensity

What it costs, by role

Modelled intensity by role for Bench-Assisted Lift
Role	METs	Band	Active-minute credit
Active role	7.0	Vigorous	2×
Receiving role	5.1	Moderate	1×

Light is under 3.0 METs, moderate 3.0–5.9, vigorous 6.0 and above (CDC). A session averaging at or above the vigorous line has its minutes credited at 2× in the Active Minutes ledger.

Energy

Modelled kilocalories

Modelled energy cost for Bench-Assisted Lift at 10, 20, 30 and 45 minutes for both reference bodies
Role · reference body	10 min	20 min	30 min	45 min
Active role · Male 82 kg	100	201	301	452
Active role · Female 68 kg	83	167	250	375
Receiving role · Male 82 kg	73	146	220	329
Receiving role · Female 68 kg	61	121	182	273

Estimates, not measurements

Every energy figure here is a modelled estimate, not a measurement. No study has measured cost position by position — the measured quantity is the session average (6.0 METs for men, 5.6 for women, Frappier 2013). These values distribute around that anchor by mechanical demand.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Values scale linearly with your own mass. If a position causes pain rather than effort, stop and see a clinician.

Mobility gate

Goblet squat at 25% bodyweight for 8 reps, plus a 40 m heavy farmer carry with a level pelvis.

Clear the gate before adding load or duration here. If range is the thing standing in the way, Open Hips is the block that builds it.

Prescribed preparation

01
Hip thrust
Shoulders on a bench, loaded across the hips. 4 x 8, 1s pause at lockout.
02
Goblet squat
Weight at the chest, knees tracking out. 3 x 12 with a 2s bottom pause.
03
Step-up
Tall box, drive through the top foot, no push-off. 3 x 8/side.
04
Single-leg glute bridge
One foot planted, other knee drawn. Level hips throughout. 3 x 8/side.
05
Tempo intervals
6 x 90s hard / 90s easy. Trains the surge capacity SQ rewards.

Cross-reference

Workouts that build this position · 25

Each of these loads the qualities this posture asks for. Equipment, modelled calories and the muscle groups worked are on every workout page.