Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench.
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 and 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 Dumbbell Bulgarian Squat.