Split Squat—Foot Up
Start standing on both legs with a dumbbell in each hand. Then, bend one leg at the knee and place that foot on a bench behind you, so now you are standing on one leg. Hop away from the bench another one to two feet to provide enough space to squat. Then, keeping your core tight, squat straight down. Do not let your knee move over your toes and keep your entire foot in contact with the floor. Finish the drill by driving back to the starting position pushing through your heel. Repeat for the prescribed number of reps and switch sides.