Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back! After completing both legs, rest for 45-60 seconds and start at the top again!

Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-25lb dumbbells
Advanced: 30-60+lb dumbbells

*Modification: do these without weight or just regular lunges on the floor.