Stand about 2 to 3 feet in front of a bench or sturdy elevated surface
Place one foot behind you on the bench with the top of your foot or toes resting on it
Keep your front foot flat on the floor and balanced
Brace your core and keep your chest up
Lower your body by bending the front knee and back knee
Descend until your front thigh is about parallel to the floor or as low as comfortable with control
Keep your front knee tracking over your toes
Keep most of your weight on the front leg
Push through the heel and midfoot of the front foot to stand back up
Fully extend the front leg at the top without locking the knee hard
Repeat for the desired number of reps
Switch legs and repeat
Keep your torso slightly forward but controlled
Use dumbbells, a barbell, or bodyweight as needed
Start with a shorter range of motion if balance is difficult
Stop if you feel pain in the knee, hip, or lower back