Elevated Curtsy Lunge
Start standing on an adjustable step with risers, hands holding dumbbells at your sides.
Step right foot back, crossing it slightly behind your left. Lower your right knee until it almost touches the floor, keeping shoulders facing forward. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) That's one rep. Repeat for the number of reps indicated and switch legs.