Position a barbell across your upper back (similar to a back squat setup) and unrack it.
Stand with feet hip-width apart and step forward with one leg, taking a stride approximately two feet long.
Lower your body by bending both knees until your rear knee nearly touches the ground.
Your front knee should stay directly over your ankle, not extending past your toes.
Push through your front heel to drive yourself back to the starting standing position.
Alternate legs with each rep or complete all reps on one side before switching.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps per leg | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-10 reps per leg | Hypertrophy, moderate loading |
| Advanced | 4 sets of 6-8 reps per leg | Strength, high intensity/volume |