• Hold dumbbell in each hand with back foot on bench

• Squat down by sitting back; maintain tight core and keep shoulders up

• Drive up when thigh is parallel to ground; keep knee behind toes

JOE’S LOWDOWN: “You get all the benefits of a regular squat—like working the glutes, hamstrings and quads—but you also work balance, stability and flexibility in the leg you’re using. You also work your core by forcing it to balance your body on one leg.”