- A bench or a sturdy platform
- A step or an elevated surface (optional for the deficit)
1. Setup:
- Stand facing away from a bench or sturdy platform.
- Hold a dumbbell in each hand with your arms relaxed by your sides.
- Position one foot behind you on the bench. Your back foot should be placed flat on the bench, with your toes pointing down.
2. Initial Position:
- Step forward with your front leg, ensuring your front foot is firmly planted on the ground.
- If using a deficit, ensure your front foot is elevated on the step or block, allowing for a deeper squat.
- Your back knee is bent and hovering just above the ground, and your front knee is aligned with your ankle.
3. Movement:
- Engage your core and keep your torso upright throughout the exercise.
- Begin to lower your body by bending your front knee, keeping your weight balanced over your front foot.
- Lower yourself until your thigh is parallel to the ground or lower, depending on your flexibility and comfort level.
4. Return to Start:
- Press through your front heel to return to the starting position, straightening your leg.
- Focus on controlled motion throughout the movement, avoiding any quick or jerky motions.
5. Repetitions:
- Perform the desired number of repetitions on one leg before switching to the other leg.
- Aim for 8-12 repetitions per leg for 2-3 sets, resting as needed between sets.
Tips:
- Ensure your back remains straight and your chest is up to avoid leaning forward excessively.
- If you find it difficult to maintain balance, you can perform the exercise near a wall or hold onto a support.
- Begin with lighter weights to master your form before increasing the resistance.
