SPLIT SQUAT

Stand holding one or two dumbbells hanging at your sides with your feet staggered (one foot in front of you, the other behind) and your back foot elevated 18-24 inches up on a bench, box, or chair. Drop your back knee straight down toward the floor. Touch down lightly, then contract the quads and glutes of the front leg to return to the standing position. Complete for reps, then switch your legs and repeat.

Starting Position bend one knee and place the back of the foot at the edge of the seat area place the other foot a little wider than step-length in front of the chair the leg of the foot in front of the chair is almost fully stretched the tiptoes point forwards your knee joint point forwards, too your back is straight stretch out the arms in front of your body Correct Execution bend the leading knee it builds a 90 degree angle and does not protrude the tiptoes your upper body remains straight the other knee touches the ground a bit the foot on the chair only supports stability and coordination do not let the knees wander outwards afterwards, go back into the starting position again repeat the exercise with the other leg, too tip for the workout the final position can also be used as a stretching exercise

How to Do Bulgarian Split Squats Stand with your back turned against a bench, which should be at about knee height. Stand about one long step in front of the bench. Place one foot on the bench behind you. Inhale, look forward, and squat down with control until right before the knee of the back leg touches the floor. Reverse the movement and extend your front leg again, while exhaling. Inhale at the top and repeat for reps.

Stand holding a pair of dumbbells hanging at your sides with your feet staggered (one foot in front of you, the other behind) a few feet apart, making sure you're balanced. Drop your back knee straight down toward the floor. Touch down lightly, then contract the quads and glutes of the front leg to return to the standing position. Complete for reps, then switch your legs so the opposite foot is forward and repeat.

How to do Dumbbell Split Squat:

Step 1: Grab a pair of dumbbells and hold at arm's length against your sides. Palms facing each other. Step 2: Stand in a staggered stance. Left foot in front of right foot. Begin exercise by lowering your body down until your back knee almost touches the ground. Pause, then push yourself back up. Step 3: Repeat as necessary.

START: Support a barbell across your shoulders and traps and hold it with a shoulder-width grip while standing with your feet together. Keep your head directed forward and maintain the arch in your lower back. Take a large step forward with your right leg. Your left heel will lift off the floor. MOVE: Drop your body downward by bending your right knee and lowering your left knee toward the floor. Reverse the motion and press back up into a standing split squat. Complete all reps for right side, then switch to the other. *Note: this exercise can be done with dumbbells.

START- Using a Smith machine, Place the bar on your back . Stagger your feet and place them shoulder width apart and place your hands on the bar wider than shoulder width apart

MOVE- Slowly squat and Lower your back knee down until it comes within an inch of the ground and push off of the front leg and come back to the starting position. The focus is to work the from leg that is bent. Try to make sure that the majority of the force is applied to the front leg.Step 2Step 3