HOW: Grab a bench or any elevated surface. Taking two steps away from the bench, set up in a half-kneeling position facing the bench. Transfer most of your weight to the front leg, getting the shin forward over the toes. Push through the front foot moving upward and forward, finishing in a step up position onto the bench. The push off leg should finish in a heel rise position as well. Return to the half kneeling position.
FEEL: You should feel this in your quadriceps and calves.
COMPENSATION: Avoid letting your knee flex at the heel rise position. Avoid leaning your torso forward during the push off motion from half kneeling.
