About
Set up squat with weights
Stand in front of a stable bench or box.
Hold a dumbbell in each hand at your sides.
Place one foot fully on the bench (whole foot, not just toes).
Push through the heel of the front leg to step your body up.
Bring your other leg up to stand tall on the box.
Step back down under control and repeat, alternating legs or doing all reps on one side.
Key tips
Keep your chest upright (don’t lean forward).
Drive through the heel of the working leg.
Control the lowering phase (don’t drop down).
Knee should track over your toes, not cave inward.
Muscles worked
Glutes (main driver)
Quads
Hamstrings
Core (for balance)
