Stand with your feet shoulder-width apart and your hands on your hips or relaxed by your sides. This is the starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.Step backward with your right foot, landing on the ball of your right foot and keeping your heel off the ground. Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked . Sometimes, it can be helpful to place your hands on your hips so you can make sure your hips aren't tilting to the side or forward and back.Come right back down into the reverse lunge position, with your right foot stepping back. That’s 1 rep.Bulgarian Split Squat
Stand with your back to your bench or step. With your left foot on the floor a few feet in front of the bench, place the top of your right foot on the bench, shoelaces down. Bend your knees to lower down into a split squat. Your left knee should ideally form a 90-degree angle so that your thigh is parallel to the ground, and your right knee is hovering above the floor. Continue for 30 seconds. Switch sides for the second round, and then do 15 seconds on both sides for the third.
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