Instructions
- Stand about two to three feet in front of a flat bench. Rest the barbell across your upper back.
- Reach one foot back and place the top of the shoelaces resting flat on the bench pad.
- Brace your core, maintain an upright or slightly forward-angled torso, and lower your hips.
- Descend until your front thigh reaches parallel to the floor and back knee is inches above the floor.
- Drive through the midfoot and heel of your front working leg to return to the top.
- Exhale at the top without losing balance.
💡 Pro Tip & Form Cue
A slight forward torso lean emphasizes glutes; a vertical torso emphasizes quadriceps.
Common Mistakes
- Standing too close to the bench: Jams the front knee forward into sharp patellar angles.
- Pushing excessively off the rear foot: The rear leg is solely a stabilizer.
- Knee cave: Keep the front knee stable in line with your outer toes.
📊 Recommended Sets & Reps
3–4 sets of 8–10 reps per leg.