1. Set Up:

• Place a bench or elevated platform in front of you.

• Load a barbell with an appropriate weight for your fitness level.

2. Barbell Placement:

• Position the barbell across your upper traps, similar to how you’d position it for squats.

• Make sure the barbell is securely placed on your shoulders.

3. Stance and Position:

• Stand in front of the bench with your feet hip-width apart.

• Your feet should be parallel to each other.

4. Step Up:

• Inhale as you lift one foot and place it firmly on the bench.

• Push through the heel of the raised foot to lift your body onto the bench.

5. Full Extension:

• Stand up completely on the bench, with your entire body balanced on the raised leg.

• Keep your core engaged for stability.

6. Descending:

• Exhale as you step back down off the bench, leading with the same leg.

• Lower your body back to the starting position with control.

7. Balance and Core Engagement:

• Keep your core muscles engaged for stability throughout the movement.

8. Breathing:

• Inhale as you lift your body onto the bench.

• Exhale as you step back down to the starting position.

9. Finish:

• Once you’ve completed the set on one leg, carefully switch to the other leg and repeat the same steps.