https://youtube.com/shorts/141wNaoZDP4?si=Ci3wanZ53c33ynxt

1. Stand a few feet in front of a bench or elevated surface, with your back to it.
2. Place one foot on the bench, with the top of your foot resting flat. Elevate the front foot (5 - 15cm) and place your heels onto a 2-5 cm platform (e.g. plate).
3. Keep your torso upright and core engaged.
4. Lower your body by bending your front knee until your back knee touches the floor. The front knee is allowed to surpass the toes.
5. Push through your front heel to return to the starting position.
6. Note that dumbbells or kettlebells are the more stable option because the center of mass is lower.

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Alternatives

Lower Push (unilateral)

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