1. Place a bench or a sturdy platform next to you that is at an appropriate height—usually around knee level or slightly lower.
2. Stand with your feet shoulder-width apart while holding a barbell across the back of your shoulders, gripping it slightly wider than shoulder-width.
3. Step sideways onto the bench with one foot, placing it firmly on the surface.
4. Push through the heel of your foot on the bench to extend your leg and step up onto the bench until your leg is straight, bringing your opposite leg to meet it at the top.
5. Reverse the motion by lowering the free leg back to the ground, followed by the other, returning to the starting position.
6. Repeat for the desired number of repetitions before switching to the other side.
General Safety Notes: - Perform a proper warm-up before beginning this exercise to prepare your muscles and joints. - Select a weight that allows you to perform the exercise with proper form. - Ensure the bench is stable and won't move when you step on it. - Maintain a tight core throughout to help with balance. - Keep your chest up and back straight during the exercise. - Proceed with caution if you have any existing knee or hip issues.
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