Stand in front of the flat bench with your arms crossed at your chest. You should be no more than a foot and a half away from the bench. Then, raise one foot and place it (toes-first) onto the bench. This is your starting position.
Squat down all the way until your back leg's knee is a just a few inches off the floor. Then, push back up with your legs as strong as you can until you get back to the starting position.
Finally, repeat the entire movement for the desired or prescribed number of repetitions and then switch sides and do the exercise with your other leg.
Perform this exercise in a smooth and fluid motion
Keeping your balance is essential while doing this exercise; you legs will already have to be strong for you to even attempt this exercise