Lifts
Lifts are similar to squats on one leg. In fact, many oriental weightlifters are increasingly doing lifts in addition to squats due to their effectiveness in developing the muscles of each leg without undue back strain.
How to do this exercise:
Lifts can be performed both with a barbell on your shoulders and by holding dumbbells in your hands. I will describe how to perform the exercise with dumbbells.
Stand up straight and take a dumbbell in each hand. Drop your shoulders down and tighten your arms. The upper body should be practically motionless.
Place the heel of your right foot on a box or bench. Climb onto the bench, shifting your weight onto your right heel. Return to starting position and repeat on the left leg.