1
00:00:00,000 --> 00:00:01,930
Sit on a bench with dumbbell held by ends near chest

2
00:00:01,990 --> 00:00:03,960
Feet are flat on the ground and in a narrow stance

3
00:00:03,990 --> 00:00:05,920
Extend one leg out into full extension

4
00:00:05,960 --> 00:00:08,010
Lean slightly forward, drive upward and finish squat on one leg

5
00:00:08,050 --> 00:00:10,010
Under control, slowly lower yourself back to the bench

6
00:00:10,050 --> 00:00:11,980
Repeat for desired reps and repeat on the oposite leg