Overview
How to do it
- 1
Setup and Positioning
- Stand roughly two feet in front of a bench or sturdy platform.
- Reach one leg back and rest the top of your foot on the bench.
- Stay tall through your chest and keep your core tight.
- 2
Execution
- Bend your front knee and lower your back knee toward the floor.
- Keep descending until your front thigh is parallel to the floor or slightly below.
- Drive through your front heel to stand back up.
- Complete the target reps, then change legs.
Form tips & common mistakes
Track your front knee in line with your toes to help reduce unnecessary strain.
Hold your torso upright so you do not lean too far forward.
Tighten your core and glutes to improve stability.
Move with control so you do not bounce or lose balance.
Set your stance so the front leg does most of the work.
Benefits
Increases Lower-Body Strength: Works the quadriceps, glutes, and hamstrings without requiring extra weights.
Improves Balance and Stability: Its unilateral setup challenges core strength and coordination.
Enhances Flexibility and Mobility: Improves hip and ankle mobility, supporting more efficient movement.
Reduces Muscle Imbalances: Trains each leg separately to help correct asymmetries.
Accessible and Versatile: You can do it anywhere, which makes it ideal for home workouts.
Muscles worked
Quadriceps
Gluteus Maximus، Adductor Magnus، Soleus
Hamstrings، Gastrocnemius
Gluteus Medius، Gluteus Minimus
