Tempo split squat

1. 1Stand about one stride in front of the bench or chair with your feet hip width apart, then step one foot back so your weight sits mostly on the front leg. Rest one hand lightly on the bench for balance if you need it.
2. 2Keep your chest tall and your front shin close to vertical, with the back heel lifted off the floor.
3. 3Lower slowly over about three seconds, bending both knees until the back knee is an inch or two above the floor. Breathe in on the way down.
4. 4Drive through the front foot to stand back up, keeping the same slow control and not letting the back leg push you up. Breathe out as you rise.
5. 5Stop just short of locking the front knee, then begin the next descent without pausing to rest. Work both sides.

• The stride is too short, so the front knee travels far past the toes and the back knee cannot reach the floor.

  →Fix: Step the back foot further away until the descent feels like a straight drop rather than a forward lean.

• Rushing the lower and dropping into the bottom position.

  →Fix: Count the descent to yourself and let the front thigh, not gravity, control the speed.

• Leaning heavily on the bench and pulling yourself up with your arm.

  →Fix: Use fingertips only, or take the hand off entirely and fix your eyes on one point ahead.

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