Bulgarian Split Squat

A single-leg squat with the back foot raised on a bench. It strengthens the front leg's thigh and glutes and challenges your balance. Do the reps on one leg, then switch.

1. Stand about two feet in front of a bench or sturdy chair, facing away from it.
2. Reach one foot back and rest the top of it on the bench.
3. Hold a dumbbell in each hand at your sides (or no weight to start), chest up and core braced.
4. Lower your hips straight down until your front thigh is nearly parallel to the floor, keeping your front knee over your ankle.
5. Drive through your front heel to stand back up. Finish all the reps, then change legs.

• Don't let your front knee cave inwards; keep it in line with your second toe.
• If balance is hard, hold on to a wall or do the exercise without weights.
• Take your time finding the right distance from the bench before you start.