equipment

Dumbbell, Bench

sets

3

reps

8-12 per side

rest

60-90 sec

1. Stand about two feet in front of a bench, facing away from it.
2. Place the top of your rear foot on the bench behind you.
3. Hold a dumbbell in each hand at your sides.
4. Set your front foot far enough forward that your knee stays over your mid-foot at the bottom.
5. Stand tall and brace your midsection.

1. Lower straight down by bending your front knee.
2. Descend until your front thigh is roughly parallel to the floor.
3. Keep most of your weight on the front foot — the rear leg is for balance only.
4. Drive through your front foot to stand back up.
5. Complete all repetitions on one side, then switch legs.

Inhale as you lower, exhale as you drive back up.

• Keep your torso upright, with a slight forward lean at most.
• Lower straight down rather than pushing forward.
• Keep your front knee tracking over your foot.
• Adjust your front foot position if your knee travels well past your toes.
• Start with bodyweight only until your balance is steady.

• Standing too close to the bench, forcing the front knee far forward.
• Pushing off the rear foot instead of driving with the front leg.
• Letting the front knee cave inward.
• Leaning far forward over the front thigh.
• Loading heavily before balance is reliable.

From standing to the front thigh roughly parallel with the floor. Depth is limited by balance and by keeping the front knee tracking properly.