• Stand in front of bench or box with one foot on ground and other foot off ground extended forward

• Keeping knee of grounded leg behind toes, squat down to bench or box until thigh is parallel to the ground

• Ascend into starting position

SETS/REPS: 3 x 8-10; decrease reps and gradually increase load every 3 weeks

REST: 60 seconds

LOAD PROGRESSION: Begin with body weight and gradually increase to light dumbbells and a weight vest. Strong athletes can use a 20-pound vest and two 25-35-pound dumbbells for 70-90 pounds of weight.