The single-leg bench get-up is a multi-joint movement that improves lower-body balance and strength. The exercise also improves core strength and stability.
Sit on a bench with your back upright. Brace core and raise your arms out in front of you keeping them at shoulder level. Lift one foot a few inches off the floor, fully extending leg in front of you. This is your starting position.
Raise your body to a standing position by pushing through your heel of your supporting foot and extending the hips and knees. Keep elevated leg locked. Pause, then lower back to starting position.
Do not let the squatting knee cave inward.
Make sure you keep your foot planted firmly on the ground. Don't rise up on your toes.