1. Stand a few steps away from a bench, facing away from it.
2. Place the top of your rear foot on the bench.
3. Hold dumbbells at your sides (optional for added resistance).
4. Lower your back knee towards the ground, keeping your torso upright.
5. Push through your front heel to return to the starting position.
6. Repeat 10-12 reps on each leg.
7. Perform 3-4 sets.
Tips:
- Keep your front knee aligned with your foot.
- Avoid leaning forward; keep your back straight.
- Use a stable bench or surface for safety.
- Start with bodyweight if you're new to the exercise.