1
Stand on a flat bench or step with feet shoulder-width apart, holding a dumbbell at chest height with both hands or at one side. Keep torso upright and core engaged.
2
Position your body at the edge of the bench with one foot firmly planted on the bench surface. Ensure stable footing and maintain neutral spine alignment before initiating movement.
3
Lower your body by bending the knee and hip joint, allowing the rear leg to extend downward while the front leg bears the load. Descend in a controlled manner until the rear knee approaches the floor or reaches a 90-degree angle at the front knee.
4
Drive through the front heel and extend the knee and hip to return to the starting position. Push explosively upward, fully extending the working leg to complete one repetition.