Starting Position
Standing in a split stance with a barbell across the shoulders or holding dumbbells with back foot on bench or box
Procedure
Lower hips to the floor by bending the front knee without letting the back knee touch the ground
Return to the starting position by pushing up with the front leg
Repeat for prescribed number of repetitions and switch legs
Coaching Keys
Do not let the front knee slide forward over the toes
Do not let front knee collapse to the inside
Keep chest up
Rest either the top of the foot or the bottom of the toes on the bench, depending on comfort
You Should Feel It
Working the glutes, hamstrings, and quads
Stretching the hip flexor of the back leg