1. Stand upright with a step or a bench directly in front of you. The height of the step should be appropriate for your fitness level – high enough to challenge your leg muscles but not so high that it compromises your form or causes joint discomfort.
2. Place your right foot on the step, ensuring the entire foot is securely on the surface. Your left foot should be flat on the ground.
3. Engage your core and keep your torso upright. Look straight ahead to maintain balance.
4. Exhale as you press through the heel of your right foot, extending your right knee and hip to lift your body onto the step. Your left leg will naturally bend as it lifts off the floor. Keep the left foot trailing or lift it up in front of you for more balance work.
5. Pause at the top for a moment, then inhale as you slowly lower your left leg back to the starting position, followed by your right leg, controlling the descent to maintain tension in the working muscles.
6. Focus on keeping the movement controlled and avoid letting momentum do the work for you.
7. Repeat the desired number of reps on the right leg before switching to the left leg to ensure balanced strength development.
8. Ensure safety by performing the exercise in a controlled manner, avoiding any jerky movements or locking out the knee joint.
Note: You can increase the difficulty of the exercise by holding dumbbells or a barbell to add resistance or by increasing the height of the step as your strength improves. Always select a weight that allows you to perform the exercise with good form. If you are new to exercising, start with body weight to master the movement before adding extra resistance.
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