Stand on your left leg, facing away from a bench. Holding your arms and your right leg in the air in front of you, slowly lower your body until your butt is slightly higher than your breaking point. (Ideally, this should take 5 to 7 seconds.) Sit, then stand up using both legs. That's one repetition. Do six reps with your left leg, then six more with your right. Complete a set. Rest for 2 to 3 minutes and move on to step 2.