For this exercise you will need to use a bench. Stand a few feet away from the bench whilst still facing it. Keep your shoe sole parallel to the floor and extend your foot on the top side of the bench. Once you have ensured your starting position, go for the jumps. Bend your front leg and lower to your torso. Make yourself aligned with the floor. Be sure that your knee is over your toes to ensure the security of your knee cap. Keep the knee over the toe till the thighs are parallel to the floor. Have your back knee one foot off ground level. Use your front leg and insert pressure through the heel. Now squeeze your hips and gradually rise back to your original position. Bench Stand a few feet away from the bench whilst still facing it. Keep your shoe sole parallel to the floor and extend your foot on the top side of the bench. Once you have ensured your starting position, go for the jumps. Bend your front leg and lower to your torso. Make yourself aligned with the floor. Be sure that your knee is over your toes to ensure the security of your knee cap. Keep the knee over the toe till the thighs are parallel to the floor. Have your back knee one foot off ground level. Use your front leg and insert pressure through the heel. Now squeeze your hips and gradually rise back to your original position.