equipment

Dumbbell, Bench

sets

3

reps

8-12

rest

60-90 sec

1. Set a bench or sturdy step at about knee height.
2. Hold a dumbbell in each hand at your sides.
3. Stand facing the step, close enough to place a full foot on it.
4. Lift your chest and brace your midsection.
5. Place one whole foot flat on the step.

1. Drive through the heel of the top foot to stand up onto the step.
2. Keep the trailing leg passive rather than pushing off the floor.
3. Stand tall on the step with the hips fully extended.
4. Step the trailing foot back down under control.
5. Finish all reps on one leg before switching.

Exhale as you step up, inhale as you lower back down.

• Place the whole foot on the step, not just the toes.
• Push through the heel of the working leg.
• Lower slowly rather than dropping off the step.
• Lower the step height if the knee travels far past the toes.
• Keep the torso upright and the shoulders level.

• Pushing off the floor with the trailing leg.
• Using a step so high the hips have to twist.
• Dropping off the step instead of lowering.
• Leaning forward and turning it into a good morning.
• Letting the working knee cave inwards.

From standing on the floor to standing tall on the step with the working hip fully extended.