How to use the multi bench

Outdoor Fitness Tips, Technique, and Beginner Advice

The multi bench is a simple yet incredibly versatile piece of outdoor fitness equipment. Designed to support a wide range of strength and mobility exercises, it’s a great starting point for beginners, older adults, or anyone looking to build foundational fitness using bodyweight exercises in the fresh air.

Whether you’re training solo, part of a community fitness group, or just getting started, the multi bench can be adapted to your needs. Here’s how to use it effectively.

What Exercises Can You Do on the Multi Bench?

The multi bench is designed to support low-impact, full-body movements. Some of the most effective exercises include:

• Seated leg raises – to build core strength and hip mobility
• Step-ups – to engage glutes, hamstrings, and quads
• Incline push-ups – to target the chest, shoulders, and triceps with reduced strain
• Bench dips – to build arm and shoulder strength
• Seated knee tucks – to challenge abdominal muscles
• Hip bridges – for glute and lower back engagement

It’s also a great place to stretch, cool down, or rest between sets.

Technique Tips for Common Multi Bench Exercises

Incline push-ups:

• Place your hands shoulder-width apart on the edge of the bench.
• Step back into a straight plank position.
• Lower your chest toward the bench slowly, keeping elbows close to your sides.
• Push back up to the starting position.

This variation is easier than a standard push-up, making it ideal for beginners or those returning from injury.

Seated leg raises:

• Sit on the bench with your hands by your sides.
• Extend your legs straight in front of you.
• Lift your feet off the ground using your core muscles, hold for a second, then lower with control.

Step-ups:

• Place one foot firmly on the bench.
• Push through the heel to lift your body up onto the bench.
• Step back down slowly and repeat with the other leg.
• Keep your core engaged and move with control to build strength and balance.

Recommended Sets and Reps

The multi bench is suitable for people of all ages and fitness levels. Here’s a basic guide to structuring your workout:

• Beginners: 2–3 sets of 8–10 reps per exercise
• Intermediate: 3–4 sets of 10–15 reps
• Advanced: 4 sets of 15–20 reps, with more challenging variations or added resistance

Combine 2–3 exercises into a mini circuit for a full-body session.

How to Make It Harder (or Easier)

The multi bench supports both progression and accessibility.

To make exercises easier, try:

• Reducing your range of motion (e.g. half-step-ups)
• Doing fewer reps
• Using the bench for support in balancing exercises

To make exercises harder, you can:

• Add resistance (hold a backpack, water bottle, or dumbbell)
• Slow down the tempo to increase time under tension
• Combine movements (e.g. step-up with a knee raise at the top)

Common Mistakes to Watch Out For

• Rushing through movements: Control and stability are more important than speed.
• Poor posture: Keep your spine neutral, especially during core exercises.
• Uneven weight distribution: When doing step-ups or dips, press evenly through both sides.
• Using momentum instead of muscle: Engage the target muscles throughout.

Why the Multi Bench Is Great for Outdoor Fitness

The beauty of the multi bench lies in its simplicity. It’s a low-barrier entry point to strength training, suitable for all ages and fitness levels. In an outdoor setting like one of a_space’s purpose-built community fitness stations, it provides a safe and stable platform to build confidence, coordination, and core strength.

Plus, it’s social—whether you’re working out solo or with others, the bench makes movement accessible and inclusive.

Getting Started: Your First Session

Start with a short warm-up (think light walking or arm swings), then pick 2–3 exercises to try on the bench. Aim for 2 sets of 10 reps each with 30–60 seconds rest between. Focus on form and listen to your body—your strength and mobility will build with consistency.

For more movement inspiration and step-by-step exercise videos, explore the full a_space exercise guide.