You'll need: An elevated surface about a foot high like a step. Despite the aggressive-sounding name, the key to this exercise is maintaining a smooth movement path — the whole rep should be fluid and performed at an even tempo. Pause at the bottom, then press back up and return your leg as you do, then repeat with your other knee.
Also, working your back in direct oppostion to the movements you use for chest keeps your antagonistic muscle groups balanced.
If you are worried about not having a spotter use dumbells.
Also- time your yearly training to incorporate Cutting fat at this time of year instead of building muscle.
Then add 500 cals to the number it gives you.
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