How to perform
Stand roughly a stride length in front of a bench and place the top of your rear foot on it.
Hold dumbbells at your sides.
Lower straight down until your front thigh is roughly parallel to the floor and your back knee is close to the ground.
Drive up through your front heel.
A longer stance emphasises the glutes; a shorter stance shifts work to the quads.
Common mistakes: a stance that is too short, which strains the front knee, and pushing off the back foot.
