Stand upright with a secure chair (or park bench) placed directly in front of you approximately 30cms away and feet shoulder width apart. Lift your left knee and place your left foot (including heel) on the chair. Drive downwards through your left heel as you assist your upward momentum with your arms and come to a standing position on your chair with feet shoulder width apart. Lower the same leg to the ground, keeping your back straight throughout the entire movement and repeat. Once you have completed 10 reps on one side, repeat on the alternate side.