Stand facing a sturdy bench or box that is knee-height or slightly below.
Place your right foot firmly on top of the bench with your entire foot flat on the surface.
Drive through your right heel and stand up onto the bench, bringing your left foot up beside your right.
Stand fully upright on the bench with both feet, hips and knees fully extended.
Step down with your left foot first, controlling the descent, followed by your right foot.
Complete all reps leading with one leg before switching to the other leg.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10 reps per leg | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12 reps per leg | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps per leg with weight | Strength, high intensity/volume |