Bulgarian split squat

1. 1Stand about one stride in front of a bench or sturdy chair, facing away from it. Place the top of one foot on the seat, or rest the toes on it if that feels better.
2. 2Check the gap: your front shin should be near vertical at the bottom, so shuffle the front foot forward or back until it is. Stand tall with your chest up and hands on your hips or in front of your chest.
3. 3Bend the front knee and let the back knee travel down toward the floor, keeping most of your weight through the front foot. Breathe in as you lower.
4. 4Lower until the front thigh is roughly parallel to the floor, or as far as your hips and balance allow, without letting the back knee bang down.
5. 5Drive through the whole front foot to stand back up, breathing out on the way, and stop just short of locking the knee. Keep moving at a steady pace for the whole effort, then repeat on the other side.

• The front foot is too close to the bench, so the knee shoots far past the toes and the hips feel pinched.

  →Fix: Step the front foot forward until the shin stays close to vertical at the bottom of each rep.

• Leaning or pushing off the back leg, which turns the movement into a shallow two-legged squat.

  →Fix: Keep the back leg relaxed and think about pressing the floor away with the front foot only.

• Wobbling and cutting the range short because balance gives out.

  →Fix: Rest one hand on a wall or chair back and slow the descent down until you can hold a line.

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