Stand about two feet in front of a bench, holding a dumbbell in each hand at your sides.
Extend one leg behind you and place the top of your rear foot on the bench.
Keep your front foot flat on the floor with your torso upright and core braced.
Lower your body by bending your front knee until your rear knee nearly touches the floor.
Ensure your front knee tracks over your toes without caving inward.
Drive through your front heel to return to the starting position, then complete all reps before switching legs.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8-10 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 |