This exercise builds strength and stability in the hips and legs while improving balance throughout the core. Stepping one leg at a time promotes muscular balance and symmetry.
Place one foot on a bench adjacent to your body, keeping other foot firmly planted on ground. Place a barbell across your upper back, pulling the bar down while squeezing your shoulder blades together for stability.
Explode upward by pressing through your bent leg, straightening the leg, and lifting your entire body. Keep your heel against the bench surface at all times. Step down and return to the starting position.
The majority of your weight should be focused on the working leg. Avoid using the plant leg to help propel yourself up.
Pull your shoulders back and keep your chest up throughout the exercise. Don't let the weight pull you forward.