* Place your rear foot on a bench and front foot forward.

* Hold a dumbbell in each hand, letting them hang at the sides, or use a barbell on your shoulders.

* Break at the hip and knee to lower the body. Keep your weight distributeed to the heel and midfoot, maintaining a straight back.

* Lower until the thiigh is parallel with the floor.

* Drive from the heel and extend the hip and knee to return to the starting position.

* Repeat for reps