Stand in front of a flat bench about a foot away. Hold a pair of dumbbells in your hands at your sides. This is your starting position.
Lead with one leg forward and step onto the bench. Follow with your other leg and place it next to your leading leg. Once at the top, step down with the original leading leg and follow with your other leg.
Finally, repeat the entire movement sequence for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Step onto the bench with your entire footprint, not just with your toes or half of your foot
Don't rush the movement if you are having balancing problems
Don't let the dumbbells swing back and forth; keep them fixed nice and tight to your sides
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.
This is a very effective exercise for your legs. However, it's not for building slabs of muscle because it's the type of exercise that is best for toning, tightening and creating some muscle separation. Thus, if your goal is muscle-building you should do other exercises like the barbell squat or 45 degree incline leg press.
Furthemore, this is probably not the most suitable exercise for beginners since it requires some balancing especially because of the dumbbells. Beginners should try this exercise without any dumbbells in their hands at first.