| Use a 12 to 18 inch box or a weight bench for this exercise. The higher the box, the more difficult the exercise. Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Reach one foot back and place the toe of this foot on the box. Keep your opposite foot flat on the floor and point your toes forward. Stand up straight. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Your shoulders should be directly over your front foot. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Keeping your front foot flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knee (of your front leg), and lean forward slightly at the waist. Breath in during this phase of the exercise. Lower yourself in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far, lower yourself until the knee of your front leg is bent 90 degrees. At this point, your knee should be directly over your toe, your hips should be sitting back, and your chest should be directly over the middle of your thigh. Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your leg. Breath out during this phase of the exercise. Raise yourself until you return to the starting position. At this point, your shoulders should be directly over front foot. |
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