How do you perform this exercise?
- Place two sturdy benches about a stride apart; hold dumbbells at your sides, chest up, core braced.
- Put your front foot flat on the front bench and the top of your rear foot on the rear bench; hips square, eyes forward.
- Inhale and descend straight down by bending both knees, keeping the front knee tracking over the middle toes and heel grounded.
- Lower until the front foot lightly touches the floor (or front thigh is at least parallel), torso tall and neutral spine.
- Exhale and drive through the front heel and mid‑foot to extend the knee and hip, returning to the start atop the benches.
- Minimize push from the rear leg; keep dumbbells still and shoulders down.
- Pause, re-balance, and complete all reps before switching legs.
Which other muscles are involved?
Glutes, Hamstrings, Adductors, Calves, Abs.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
