Bulgarian split squat

A split squat with your rear foot on a bench or box, putting most of the load on the front leg to train the quads and glutes one side at a time.

How to do it

1. 01Stand with your back to a sturdy bench, box or sofa and rest the top of your rear foot on it.
2. 02Step your front foot far enough forward that your front heel stays down at the bottom, feet hip-width apart.
3. 03Lower straight down, bringing your rear knee toward the floor with your front knee tracking over your toes.
4. 04Go until your front thigh is close to parallel, torso leaning slightly forward with a straight back.
5. 05Drive through your whole front foot to stand; do all reps on one side, then switch legs.

Common mistakes

• Front foot too close, so the heel lifts — move it farther forward.
• Front knee caving in — keep it tracking over your toes.
• Pushing off the back leg — keep your weight on the front leg; the back foot is only for balance.