Foundation
Building
Advanced
2 options · pick one and complete the required number of reps
Option A
Alternating Step-Ups
20 reps per leg (40 total)
How
1
Stand facing the bench with feet hip-width apart.
2
Place one foot fully flat on the bench, keeping your weight centered over that foot.
3
Brace your core, keep your back straight and your gaze directed forward.
4
As you exhale, drive through the working heel to stand up onto the bench, fully extending the hip and knee at the top.
5
Step back down with control, lowering rather than dropping.
6
Alternate legs each rep, working both sides evenly.
7
Continue alternating until you've completed 20 reps per leg.
Form tips
Keep your head high to prevent the spine from bending.
Keep your torso upright throughout; avoid leaning forward to generate momentum.
Place your whole foot on the bench, not just the toes, for a stable base.
Keep your working knee tracking in line with your toes, not caving inward.
Keep your knee in line with your toes and don't let it extend beyond your toes throughout the move.
Control the descent every rep. Don't just fall back down.
Find a steady rhythm as you alternate, rather than rushing between sides.
Ensure you are breathing properly at all times.
We train
Quad strengthGlute strengthBalanceCoordination
Option B
Bodyweight Squats
30–60 reps
How
1
Stand with feet shoulder-width apart, toes pointed slightly outward. Make sure your whole foot is flat on the floor when performing this exercise.
2
Brace your core, keep your back straight and your chest up.
3
Lower yourself down, bending your knees like you would like to sit.
4
Lower until your thighs are at least parallel to the floor, or as deep as mobility allows.
5
As you exhale, drive through your feet to stand back up, fully extending your hips and knees at the top.
6
Repeat for the required number of reps.
Form tips
Keep your head high to prevent the spine from bending.
Keep your knees tracking in line with your toes, not caving inward.
Tuck your tailbone and brace your core as you lower yourself down. This unloads your back.
Keep your knees in line with your toes and don't let them extend beyond your toes throughout the move.
Keep your heels planted throughout. Don't let your weight shift onto your toes.
Ensure you are breathing properly at all times.
We train
Quad strengthGlute strengthCore stability
Bulgarian Split Squats
12–15 reps per leg · weighted if available
How
1
Stand a couple of feet in front of the bench, facing away from it.
2
Reach one foot back and rest the top of that foot on the bench, most of your weight on the front leg.
3
Brace your core, keep your head high and your torso upright.
4
Inhale as you lower your back knee straight down toward the floor, keeping your front shin close to vertical.
5
Descend until your back knee is just above the floor, or as low as control allows.
6
As you exhale, drive through the front heel to return to the starting position.
7
Complete all reps on one leg before switching sides.
8
Add weight, such as dumbbells, once bodyweight reps feel fully controlled.
Form tips
Keep your head high to prevent the spine from bending.
Keep most of your weight on the front leg. The back foot is just for balance.
Keep your front knee tracking over your front foot, not caving inward.
Keep your knee in line with your toes and don't let it extend beyond your toes throughout the move.
Move slowly and with control. This movement rewards balance more than speed.
Ensure you are breathing properly at all times.
We train
Quad strengthGlute strengthBalanceUnilateral leg strength
2 options · pick one and complete the required number of reps
Option A
Single-Leg Squats
8 reps per leg · deepest controllable range
How
1
Stand on one leg with the other leg extended straight out in front of you.
2
Brace your core, keep your head high and your chest up.
3
Inhale as you bend the standing knee, pushing your hips back.
4
Lower under control, keeping the extended leg off the floor throughout.
5
Descend as deep as you can control without losing balance or form.
6
As you exhale, drive through the standing heel to return to the starting position.
7
Complete all reps on one leg before switching sides.
Form tips
Keep your head high to prevent the spine from bending.
Depth should be earned through control, not forced. Go only as deep as you can stand back up cleanly.
Keep the standing knee tracking over the foot, not collapsing inward.
Keep your knee in line with your toes and don't let it extend beyond your toes throughout the move.
Use your arms for balance, not momentum.
Ensure you are breathing properly at all times.
We train
Quad strengthGlute strengthBalanceUnilateral leg strength
Option B
Assisted Single-Leg Squats
10 reps per leg
How
1
Stand beside the bench, positioned so you'll be able to reach it once you're low in the squat.
2
Lift one leg straight out in front of you, standing on the other leg.
3
Brace your core, keep your head high and your chest up.
4
Inhale as you slowly bend the standing knee and push your hips back, lowering under control.
5
As you near the bottom, reach down and lightly hold the edge of the bench with one hand for balance.
6
Continue to full depth, using the bench only for light support, not to bear real weight.
7
As you exhale, drive through the standing heel to return to standing, releasing the bench as soon as balance allows.
8
Complete all reps on one leg before switching, then rely less on the bench as control improves, working toward Option A's fully unsupported version.
Form tips
Keep your head high to prevent the spine from bending.
Use the bench for balance only – light fingertip contact, not real weight-bearing.
Keep the standing knee tracking over the foot.
Keep your knee in line with your toes and don't let it extend beyond your toes throughout the move.
Reduce your reliance on the bench over time, building toward full range unsupported.
Ensure you are breathing properly at all times.
We train
Quad strengthGlute strengthBalanceUnilateral leg strength