A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.
Set a barbell across your upper back as for a back squat and stand roughly two feet in front of a flat bench.
Place the top of one foot behind you on the bench with the laces facing down.
Keep your torso upright and your front foot flat, driving your weight through the front heel.
Lower by bending the front knee until the front thigh is about parallel to the floor and the rear knee nears the ground.
Drive through the front heel to extend the knee and hip back to the starting position, keeping your core braced.
Complete all repetitions on one leg, then switch sides.
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