1. Stand facing away from a bench or a similar elevated surface, approximately two feet away.
2. Extend one leg back and place the top of your foot on the bench.
3. Position yourself near a sturdy vertical structure, such as a squat rack or a wall, within arm's reach for assistance.
4. Stand upright with your torso straight and your hands lightly holding the structure for balance, not support.
5. Begin the exercise by bending your front knee, lowering your hips until your front thigh is almost parallel to the floor.
6. Ensure that your front knee is aligned with your ankle and does not extend past your toes.
7. Keep your chest up and look straight ahead throughout the movement.
8. Push through the heel of your front foot to return to the starting position.
9. Repeat for the desired number of repetitions before switching legs.
Ensure proper form and control throughout the exercise to prevent injury and maximize effectiveness. If needed, adjust the distance from the bench to accommodate your leg length and flexibility.
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