If you want to work your quads, hamstrings and glutes all in one exercise, this is exactly what you need.
For this one, you'll need a bench (or a Step platform) and some form of resistance - I'm using dumbbells.
With this one, you're combining two lower body exercises - first you're going to do a step up onto the bench then when you step back down, you'll immediately drop back into a step-back lunge.
It's a challenging exercise both from a strength and cardio perspective.
Grab a couple of dumbbells and stand in front of the bench.
Set your left foot up on the bench.
Now step up onto the bench.
DO NOT set the other foot on the bench at the top - you want to just stay on the left foot.
Now step your right foot back down onto the floor.
Now you're going to put your LEFT foot back into the reverse lunge.
Come all the way back down until your knee is on or near the ground.
Then come all the way back up to setting your left leg on the bench. Then repeat the sequence.
Do your reps with your left leg on the bench then switch and lead with your right leg on the bench. You can do this on alternating sets (with rest period in between) or go straight to the right leg right after (as I'm doing it in the video).
The sequence of movement is exactly the same, just with different legs.
That's the exercise! It's an excellent one for hitting pretty much your entire lower body in one exercise, making it a very time-efficient and effective exercise.
If you're looking for more focused work on the glutes, try the One Leg Bench Squat.
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