Starting Position: Holding the dumbbell at arm' length at your side, place your back foot on a box or bench and step into a split stance.
Procedure: Lower your hips to the ground by squatting back and down to a depth appropriate for your ability. Push through the ground with the front foot to drive yourself up and forward while keeping your chest tall and proud. Complete the set on one side before repeating with the opposite leg and arm.
Coaching Key: Most of the weight should be on the front leg, with the back leg there for balance. Keep the front heel cemented into the ground. Prevent the front knee from sliding forward over the toes, resulting in the forward heel leaving the ground.
Feel it: Working your glutes, hamstrings, and quads.
