Begin by placing your back foot on the sturdy bench behind you with your toes facing downward.
Hop forward with your front foot in a safe manner so that when you lunge down, your knee is not traveling past your toes.
Lunge down with your weight on the heel of that front foot until that front leg reaches parallel, then return back to the starting position by pushing through that heel once again. Repeat for the designated amount of reps.
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