This exercise is great for your quadriceps, but also hamstrings and calves. To perform this exercise you will need a barbell and a flat bench. Start with lighter weights.
Instead barbell you can also use two dumbbells.
Stand with your back straight and your feet shoulder apart. Place barbell on your back.
Step up onto a flat bench with your right leg. Then step up with your left leg so you are standing on the bench. Then step down with your right leg and the