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| Bulgarian Split Squats |
Preparation
Stand with dumbbells grasped to sides facing away from bench.
Extend leg back and place top of foot on bench.
Movement
Squat down by flexing knee and hip in front leg until knee of rear leg is almost in contact with floor.
Return to original standing position by extending hip and knee of forward leg and repeat.
Continue with opposite leg.
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| Dumbbell Squats |
Preparation
Take an even grip of the dumbbells. keep your stance hip width apart.
Movement
Keeping your spine erect and your lower back slightly bent, bend your knees and lower your body in a controlled manner. perform a full squat.
At the bottom of the movement, drive your body up from the bottom position,
maintaining proper alignment of your feet and knees.
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| Front Squat |
Preparation
Position barbell in front of shoulders.
Cross arms and place hands on top of barbell with upper arms parallel to the floor.
Movement
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed in the same direction as feet.
Descend until thighs are just past parallel.
Extend knees and hips until legs are straight. Return and repeat.
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| Dumbbell Step Ups |
Preparation
Stand with dumbbells by your sides facing the bench
Movement
Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing first leg on floor.
Repeat first step with opposite leg.
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