0:00:00.000,0:00:01.930
Sit on a bench with dumbbell held by ends near chest

0:00:01.990,0:00:03.960
Feet are flat on the ground and in a narrow stance

0:00:03.990,0:00:05.920
Extend one leg out into full extension

0:00:05.960,0:00:08.010
Lean slightly forward, drive upward and finish squat on one leg

0:00:08.050,0:00:10.010
Under control, slowly lower yourself back to the bench

0:00:10.050,0:00:11.980
Repeat for desired reps and repeat on the oposite leg