Bulgarian split squat
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Placing one foot on a bench behind you deactivates your back leg and transfers the emphasis to the front leg, giving you a unilateral workout.
- Rest the bar on the back of your shoulders.
- Stand looking forward with torso upright, core braced and hips square to your body, resting your back foot on bench. Your leading leg should be half a metre or so in front of bench.
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot.
- Don't let your front knee travel beyond your toes.