1. Begin with your entire foot placed on top of a step, sturdy box, chair, or weight bench. The other foot remains on the ground.
2. Shift your weight forward and lift your body weight by stepping up, making sure that the top leg does most of the work and the bottom leg doesn’t provide too much momentum.
3. Stand tall and squeeze the working glute. Do not touch the working leg to the bench and swing the nongrounded knee upward by flexing the hip. Lower yourself slowly and under control back to the starting position.
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinousus, semimembranosus), adductor magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip external rotators, psoas