Proper Positioning
Grasp the dumbbells with an overhand grip, leaving them to the side of the body
In the ready position, begin with the legs about shoulder width apart
Position the body about 2 feet in front of the bench
Place the non-working foot firmly on the bench by either placing the top of the foot on the bench or placing the ball of the foot and toes on the bench
The non-working leg's knee should be aligned with the toes
Keep the head and neck in a neutral position
Retract the shoulder blades while simultaneously opening the chest
Flex the hips
Proper Technique
Eccentric - Descend
Inhale on the downward phase of the movement
Breathe with the stomach, contracting the abs which will help brace the core. (create a 'fat' or bloated-like appearance)
Slowly lower the working foot's hip and knee until the quadricep is about parallel to the ground
Concentric - Ascend
Exhale on the upward phase of the movement (may hold your breath in if more comfortable and exhale at the end of the rep)
Slowly begin to straighten the leg by pushing through the heel
Maintain a neutral lower back, with the chest out
Return to starting position and flex the glutes, aligning the hips to safely proceed to the next repetition
Essential Tips
Avoid collapsing the knee inward or outward
The working foot's knee should not protrude significantly over the toes, if this occurs, take a step forward with the working leg
With a weightlifting belt on, inhale with the stomach during the eccentric phase, pressing against the belt
Ascend by pushing through the working foot's heel, not the toes
Keep heels on the ground
Do not have a loose grip
Avoid breathing solely with the chest
Overuse of the lower back will lead to injuries
Keep the non-working foot planted firmly on the bench, without lifting it off
Do not let the chest cave in, maintain an erect position
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