This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Hold a dumbbell in each hand at the sides and stand facing a stable bench or box about knee height or a little lower.
- 02
Place one whole foot on the bench, heel not hanging off, torso upright with a slight forward lean.
- 03
Exhale and drive through the top leg to stand up on the bench, bringing the back foot up, without pushing off hard with the back foot.
- 04
Inhale and step back down with the same foot leading the descent under control; finish the reps on one side, then switch.
Common mistakes
- Box too high so the knee is well above the hip and the back rounds to get up.
- Pushing off hard with the back foot so the working leg does little.
- Letting the knee cave inward.
- Dropping or jumping down instead of stepping.
Before logging, know the load basis
This exercise is logged as:
Dumbbell movements distinguish per-dumbbell from pair-total entry; these are separate exercise versions, logged separately.
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.