Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Take a step forward with one foot and position your feet so that your front foot is flat on the ground and your back foot is elevated on a bench or step.
Lower your body by bending your front knee and hip, keeping your back knee slightly bent and your back heel off the ground.
Continue lowering until your front thigh is parallel to the ground, then push through your front heel to return to the starting position.
Repeat for the desired number of repetitions, then switch legs and repeat.
Activation
Quads
PrimarySets
3–5
Reps
8–12
Rest
60s