1. Hold dumbbells at your sideor place an EZ bar or weighted bar across your shoulders (if you are a beginner, do not use weight until you have the movement down first).
2. Place one foot on a bench behind you.
3. While keeping your chest up lower your hips (squat down) until your front thigh is parallel to the floor.
4. Press back up into your starting position by focusing on your glutes.
5. Repeat on the same leg for listed number of repetitions then switch legs.