How to do it
Brace your core before each descent to stabilize your spine.
- 1
Stand a couple of feet in front of a bench and place your left foot behind you on the bench, holding a dumbbell in each hand by your sides.
- 2
Lower your body by bending your right knee, keeping your back straight and chest up.
- 3
Lower until your right thigh is parallel to the floor.
- 4
Drive through your right heel to return to the starting position.
- 5
Repeat for the desired number of repetitions before switching legs.
Expert tip
Focus on a slow descent and explosive ascent to increase muscle tension and growth.
Common mistakes
- ✕Letting the front knee cave inward
- ✕Leaning the torso far over the front thigh
- ✕Pushing off the rear foot from the bench