Advanced Split Leg Squat
Stand with your back to the bench, and step about 12-18 inches away from the bench. Place one foot (toes or ball of foot) on the bench behind you, then tuck your tailbone under you and engage your abs.
Bend slowly in the supporting leg then straighten and repeat.
Use dumbbells, medicine ball, or just your bodyweight.
Quadriceps Femoris, Rectus Femoris, Vastus Lateralis, Vastus Medialis
TIP: Use a mirror to ensure that your knee is going directly over the center of your ankle.
Variations for Advanced Split Leg Squat
If you can do 15 squats with ease, add weight by holding dumbbells to increase the intensity.
The Smith machine guides you through a safe range of motion and has adjustable safety stops in case you can't complete your last rep and need to set the weight down.
These are classic squats that are done with a bar on your shoulders.
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