Setup
Stand about two feet in front of a bench with dumbbells at your sides. Place the top of one foot behind you on the bench, keeping your front foot flat and far enough forward that your knee stays behind your toes when you descend.
How to do it
- Keep your torso upright with chest proud and core braced throughout the movement.
- Lower straight down by bending your front knee until your thigh is parallel to the ground.
- Drive through your front heel to stand back up, keeping weight on the working leg.
- Maintain balance by keeping your front knee tracking over your toes, not caving inward.
- Complete all reps on one leg before switching to the other side.
Watch out for
- ✗Placing the front foot too close to the bench, causing the knee to shoot forward past the toes.
- ✗Leaning the torso too far forward instead of staying upright and dropping straight down.
- ✗Pushing too much with the back leg instead of using it only for balance.