How to do it
- Setup
- Rear foot laces-down on a bench behind you, roughly knee height. One dumbbell in each hand, arms hanging at your sides. Don't guess your front-foot distance — calibrate it on your first rep, per execution.
- Execution
- From a comfortable split stance, drop straight down. If your front knee slides forward past your toes before your rear knee reaches the floor, plant your front foot one step further from the bench and try again. If your rear knee touches down while your front shin is still well short of vertical, move your front foot one step closer. You've found your mark when the rear knee grazes the floor at the same moment the front shin is vertical — that's your stance for every rep this session. Drive back up through the front heel; the rear leg only balances you, it does not push.
- Common error
- Guessing a stance instead of calibrating it — a front foot even one step too close sends the front knee past the toes and drags the rear knee forward with it instead of straight down.
- Feel
- Once calibrated: a deep stretch through the front-leg quad and glute at the bottom, a stable no-wobble lockout at the top, the rear leg barely working. Burning in the rear leg or wobbling sideways means the stance is still too short — recalibrate rather than push through it.
Rear foot laces-down on a bench behind you, front foot far enough forward that the front shin stays close to vertical at the bottom.
Used in
Not used in any authored session yet.