Stand between bench and low pulley cable. Grasp cable stirrup with one hand. Facing low pulley, extend leg back and place top of foot or forefoot on bench. Place other hand on hip or support to side.
Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Keep torso upright during squat; flexible hip flexors are important. Forward knee should point same direction as foot throughout movement. May also be referred to as Cable One Arm Bulgarian Squat.