1. Start by standing a couple of feet in front of a flat bench with your back to the bench.
2. Hold a dumbbell vertically close to your chest with both hands supporting the top end of the dumbbell, often referred to as the goblet grip.
3. With your feet hip-width apart, place the top of one foot on the bench behind you.
4. Ensure that you are far enough from the bench so that when you squat down, your front knee is aligned with your ankle, preventing it from extending past your toes.
5. Brace your core, keep your torso upright, and look straight ahead.
6. Lower your body by bending your front knee, keeping your front heel flat on the floor, until your front thigh is nearly parallel to the floor and your back knee is close to touching the ground.
7. Push through your front heel to extend your knee and hip and return to the starting position.
Perform the prescribed number of repetitions for one leg, then switch to the other leg. Be sure to keep your movements controlled, especially during the descent, to ensure muscle engagement and to prevent injury.
Ensure that throughout the exercise, you maintain proper form by keeping the dumbbell steady in the goblet position, your back straight, and avoiding any excessive forward lean. Adjust the weight of the dumbbell to match your fitness level. Since this exercise requires balance, it may be helpful to start without weight or with a lighter dumbbell until you are comfortable with the movement.
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