This exercise is excellent for toning and targeting the total lower body in one move! It strengthens the quadriceps (muscles in front of the leg), hamstrings (muscles behind the leg), buttocks and calves.  As you get stronger, to increase the intensity of the workout, hold heavier dumbbells and challenge yourself with each rep.

• Hold a dumbbell with the weight challenging enough in each hand, palms facing in; stand facing an 8-14 inch bench. 
• Stand with left foot flat on the platform, let right toes lightly touch the platform or for more of a challenge as you work on balance keep foot slightly off the bench, abdominals contracted (drawn in).
• Keeping right leg slightly bent and torso erect, bend left knee, keeping it aligned with left ankle as you lower right leg until the ball of foot lightly touches floor.
• Straighten left leg to return to starting position.
• Do 10-15 repetitions, then switch legs.
• Work up to 3 sets of 10-15 repetitions for each leg (1 set equals reps with each leg).

Tips on Form:  When balancing on one leg, keep your stabilizing foot firmly planted and your body weight evenly distributed over the entire foot.  Keep your torso erect, so your toes drop straight down.  Push back up with supporting leg to starting position without pausing at the bottom.