How to do it
- Stand about a long stride in front of the bench, facing away.
- Rest the top of the rear foot on the bench.
- Lower straight down until the front thigh is about parallel, letting the front knee travel forward.
- Push through the front foot to stand up, keeping the torso tall.
- Finish all reps on one leg, then switch.
Common mistakes
- Standing too close to the bench, which jams the knee.
- Pushing off the back foot.
- Front knee caving in.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Hold dumbbells, or slow the lowering.
Easier: Split squat with the rear foot on the floor, or the reverse lunge.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Hold a wall or rack for balance until you are steady.
Swaps
Full gym: Back squat, Front squat, Hack squat, Leg press, Goblet squat, Bodyweight squat, Sit to stand, Reverse lunge, Walking lunge, Step-up, Leg extension
Dumbbells and a bench: Goblet squat, Bodyweight squat, Sit to stand, Reverse lunge, Walking lunge, Step-up
Bodyweight only: Bodyweight squat, Sit to stand, Reverse lunge, Walking lunge, Step-up