Tweet

Set Up

Begin standing about 3 feet in front of a bench with an overhand grip on the dumb bells, hanging to your sides

Put the top of your left foot on the seat of the bench behind you

Downward Movement

Lower your body until your right knee becomes bent 90 degrees and your left knee comes close to touching the floor

Keep your torso upright while your right lower leg is perpendicular to the floor

Upward Movement

Push yourself back to the original starting position as quickly as possible

Repeat with the right foot on the bench.

For best results, perform this exercise at least 3x/week.

Week 1: 3×15 bodyweight

Week 2: 3×12 10lb+ (2 dumb bells weighing at least 5 lbs each)

Week 3: 4×10: 20lbs+ (2 dumb bells weighing at least 10 lbs each)

Week 4: 4×8 30 lbs lbs+ (2 dumb bells weighing 15 lbs each