- Stand in front of a step or bench with your feet shoulder-width apart and hold a barbell at your shoulders with an overhand grip.
- Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench.
- Bring your left foot up onto the bench and stand up straight, keeping the barbell at your shoulders.
- Step back down with your left foot, followed by your right foot, to return to the starting position.
- Stand with your feet shoulder-width apart and your heels on a plate or low step.
- Bend your knees and lower your body into a squat position.
- Push through your heels to return to the starting position.
- Stand with your feet shoulder-width apart and feet on a plate. Place the bar in a front rack position.
- Bend your knees and lower your body into a squat position, keeping your heels raised off the ground.
- Push through your heels to return to the starting position.
- Stand with your feet shoulder-width apart and hold a barbell at your shoulders with an overhand grip.
- Step out to the side with your right foot and bend your right knee to lower your body until your right thigh is parallel to the ground.
- Push off your right foot to return to the starting position.
- Repeat on the opposite side by stepping out with your left foot.
