Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand about a stride in front of the bench, facing away from it. Rest the top of your rear foot (laces down) on the bench and hold the dumbbells at your sides.
Step by step
- Rear foot laces-down on the bench, dumbbells at your sides.
- Drop straight down, slight forward lean.
- Drive through the front heel.
Cole's tip
Find your stance before you add weight: front foot far enough out that your front heel stays down at the bottom.
Common mistakes
- Front foot too close to the bench.
- Pushing off the back leg.
- Front knee caving in.
Make it easier or harder
Easier option
Bodyweight, or a split squat with the back foot on the floor.
Harder option
Heavier dumbbells or a 3-second lowering.
Safety
- Check the bench is stable and can’t tip or slide.
- Start with bodyweight until your balance is solid.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
