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. Then keep your back leg in standing position while dropping your chest and the weights to go into a single leg RDL- that is one rep on ONE side!

Weight Recommendations:

Beginner: Bodyweight - 7 lbs
Intermediate: 10-25lbs
Advanced: 30-50+ lbs

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