Stand in front of the flat bench about a foot away from it. Hold a pair of dumbbells firmly in your hands. Place one foot (toes-first) onto the flat bench and get ready for the initial squat. This is your starting position.
Squat down all the way until the dumbbells are past your knee level. Then, push back up as hard as you can and get back into the starting position. Then, repeat entire movement for the desired or prescribed number of repetitions and switch legs and do the exercise again with other leg.
Perform this exercise in a smooth and fluid motion
Don't do this exercise if you are a beginner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.