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Dumbbell Pistol Squat (On Bench) Video Exercise Guide

Dumbbell Pistol Squat (On Bench) Video Exercise Guide
  1. Choose a dumbbell and place a flat bench near a Smith Machine or something that you can hold on to for stability.
  2. With the dumbbell in one hand, stand securely on the bench and grab hold of the support beam with your other hand.
  3. Your working leg will be the leg opposite to the hand that's holding the dumbbell. 
  4. Hold the dumbbell by your side with your arm fully extended and descend by flexing the knee of the working leg and continue until your hamstring touches your calf.
  5. Using your heel to drive into the bench, push your body back up to the starting position.
  6. Repeat for desired reps and then repeat while holding the dumbbell in the opposite hand and using your opposite leg.