How to do it
Keep the bar centered over your mid-foot throughout every repetition.
- 1
Place a barbell on your shoulders and stand in front of a bench.
- 2
Extend one leg back and place the top of your foot on the bench.
- 3
Lower your hips by bending your front knee until your thigh is almost parallel to the floor.
- 4
Push through your front heel to return to the starting position.
- 5
Repeat for the desired number of repetitions before switching legs.
Expert tip
Keep your front foot flat and drive through the heel to maximize glute and quad engagement.
Common mistakes
- ✕Letting the front knee collapse inward
- ✕Leaning the torso excessively forward
- ✕Pushing off the rear foot on the bench