1) Grab a pair of dumbbells with palms facing your body.
2) Stand facing the side of the bench, block, or box.
3) Step flat on top of it with one leg as if you’re going up a steep step. Next, bring your opposite leg up until your knee is above waist level.
4) Engage your quad muscles as you push your body upwards with your foot planted on the bench.
5) Step back onto the floor, repeat with your other leg, stepping onto the bench with your opposite leg first. – repeat for specified reps.