1. Start Position: Inhale as you slowly step one leg on to the bench. Step far enough forward so that your entire foot can rest on the bench.
2. Middle Position: As you step forward, bend at your knees to lower yourself, keeping your back perpendicular to the floor.
3. End Position: Keeping your back straight and head aligned with your spine, lower yourself until your rear knee is approximately 1/2 inch from the floor and your front leg forms a 90-degree angle. Do not let your front knee extend beyond your toes. Hold for 1/2 a second.
4. Return to Middle: Exhale as you slowly raise the toes of your front foot. Transfer your weight to your heel. Push off from the heel of your front foot to bring your foot back to starting position.
5. Return to Start: Do not lock out your knees. Hold for 1/2 a second, squeezing your glutes. Duplicate the exercise for the opposite leg. Repeat the movement for the recommended number of repetitions. Alternate between legs. (1 repetition = one for the right and one for the left)

Start at this Position:

• Gripping both dumbbells, position your arms at your sides. Palms face in.
• Your feet are shoulder width apart and knees slightly bent. You are approximately 2 to 3 feet behind the bench step.
• Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and perpendicular to the floor.
   • Keep your head aligned with your spine.
   • Keep your arms at your sides. Do not lock out your elbows. • Look straight ahead.

2. Be sure your entire foot rests fully on the bench when you step onto it.

3. At start position, do not lock out your knees. At end position, never let your knee extend let your knee extend beyond your toes.

4. At end position, never let your rear knee touch the floor.

   • Do not perform if you feel you discomfort in your knees or lower back.