How to do it
Lower yourself for a controlled three-second count on each rep.
- 1
Stand with feet staggered, one in front of the other, holding a dumbbell in each hand at your sides.
- 2
Lower your body down by bending both knees, keeping the front knee in line with the foot.
- 3
Drop down until the back knee nearly touches the ground.
- 4
Push through the front heel to rise back up to the starting position.
- 5
Perform all the reps on one leg before switching to the other.
Expert tip
Focus on driving up through the heel of your front foot to maximize glute and quad engagement.
Common mistakes
- ✕Letting the front knee cave inward
- ✕Leaning the torso excessively forward
- ✕Stopping the descent above full depth