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.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceReverse Lunge
Equipment needed: Dumbbell, Bench
When it applies: Use when lunging bothers the knees; a bench just below knee height is enough. Count reps per side. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceBulgarian Split Squat
Equipment needed: Dumbbell, Bench
When it applies: Use when balancing with the rear foot on the bench is difficult; count reps per side. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
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.