This is a great exercise to improve the shape and definition of the legs  It focuses on the quadriceps and hip flexors but also works the hamstrings and glutes.  Muscles Involved:  Quadriceps and hip flexors with secondary emphasis on hamstrings and glutes.

Body Alignment:
o  Select a bench or a step that is high enough off the ground so that your leg is parallel to the ground when you step up on it.
o  Stand in front of a step or a bench with your feet approximately shoulder width apart.
o  Hold a dumbbell in each hand down at your sides with your palms facing in.
o  Brace the transverse abdominals.

Movement:
o  Place your right foot on top of the step or bench and pull yourself up through the heel of your right foot.
o  Both feet should now be flat on the step or bench.
o  Step down with your left leg followed by your right leg.
o  After completing a set with your right leg initiating the movement, repeat using the left leg.

Training Tip:

Make sure you step on the bench with your entire foot, not just the ball of your foot.  Also never allow your knees to go past your toes.

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