1. Starting Position:
- Stand facing away from a bench or platform.
- Place your right foot on the bench behind you. Your left foot should remain flat on the ground, positioned about two feet in front of the bench.
2. Body Positioning:
- Keep your torso upright and engage your core.
- Your hands can be placed together in front of your chest, or you can hold onto your hips for balance.
3. Movement:
- Lowering Phase: Slowly bend your left knee and lower your body toward the ground. Your right knee should come down toward the floor, hovering just above it. Ensure your left knee is aligned with your left foot and does not extend past your toes.
- Pause: Hold the lowest position for a moment to feel the stretch in your left thigh and hip.
4. Rising Phase:
- Press through your left heel and return to the starting position by straightening your left leg. Focus on using your thigh muscles to lift.
- Avoid pushing off with your right foot on the bench.
5. Repetition:
- Repeat for the desired number of repetitions (typically 8-12 reps).
- After completing the set on the left leg, switch and perform the same number of repetitions with your right leg in front.
6. Tips:
- Maintain a slow and controlled movement throughout the exercise.
- Keep your back straight and avoid leaning forward during the squat.
- Ensure that your movements are smooth to prevent any strain on your joints.
7. Cool Down:
- After finishing your sets, stretch your quadriceps and hamstrings to promote flexibility and recovery.
