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Emphasis: Brace through your core at all times. Keep a neutral spine throughout the duration of the movement. The knee of the working, forward leg should be in-line with the toe of the working foot. If stability cannot be maintained, switch to the bodyweight version and try using support from a forward-positioned stable structure. Lift: Bracing through your core, descend to a point just before your knee touches the floor. Quickly reverse the motion. Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set. Set-up: Find a bench or other suitable object roughly one to two feet high, and clear a space of about 6 feet. Plant your working foot roughly several feet in front of the bench, and place the top of your stabilizing foot flat on the bench.

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