Lunge On Bench

Place the ball of your foot on a bench, then hop your other foot out so your knee is not in front of your knee on your front leg. Drop down in a lunge and breathe out as you come up out of the lunge. Keep most of the weight in your front leg (off the bench). You can also put the top of your foot in the bench if thats more comfortable.

You can do this super slow to make it more intense.