One Leg Dumbbell Squat (AKA Dumbbell Bulgarian Split Squat).

Make every rep count.

1. 01

   Stand in a split stance holding a dumbbell in each hand at your sides with a neutral grip (palms facing in).

2. 02

   Place your rear foot on a bench or round pad behind you so your front foot stays planted and stable.

3. 03

   Brace your core, keep your chest tall, and lower under control by bending the front knee and hip. Descend until your back knee lightly taps the floor directly under your hip (don’t crash down).

4. 04

   Pause briefly, then drive through your front foot (think mid-foot/heel) to stand back up, fully extending the front leg without locking out hard.

5. 05

   Complete all reps on one side, then switch legs.