This exercise develops the glutes and leg muscles.
Stand up straight in front of a flat bench and place the bar on your shoulders.
Place one leg on the bench.
As you exhale, take a step and go up on to the bench shifting your body weight onto the working leg.
As you inhale, slowly step back with the other leg on the floor.
Return to the starting position.
When you step on to the bench, make sure that your knee is at approximately 90 degrees.
Always start practicing this exercise with light weights.
Knees should be pointed in the same direction as your toes, and your back should be straight during the exercise.
Always keep your back in mind and never bend it.