Using Dumbbells or Bodyweight

If using dumbbells keep the dumbbells by your side in a stable position 

Place a bench or platform at a 90-degree angle for the knee

Carefully place your foot on top and push upward dragging the other leg on to the bench to a regular standing position 

While coming down slowly, keeping heels directly on the bench or platform and repeat

Push upward squeezing your glutes and pushing your knees outward(externally rotating your hips)