One move
Bulgarian Split Squat
How to read ahead. Do to go one move at a time.
Rear foot on a sturdy chair or low step. Front heel planted. Drop straight down until the front thigh is about parallel, then drive up through the front heel. Keep the hips square and the front knee quiet over the toes.
Option. Hold a chair or wall. Reverse Lunges or a flat split squat (both feet on the floor) before any rear-foot elevate. Low step behind you before a chair-height bench. Shorten the drop if the front knee caves or the back hip twists. Bodyweight before bells. Iron pumper: slow three-count lower, or light dumbbells at the sides once both sides match. Stop with two reps left.
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1
Stand a short step in front of a sturdy chair or low step. Soft ribs. Soft front knee.
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2
Place the top of one foot on the support behind you. Front foot stays flat. Hop the front foot until the stance feels steady.
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3
Brace lightly. Drop straight down by bending the front knee and hip. Hips stay square to the front.
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4
Stop around parallel on the front thigh, or sooner if the front knee caves or the back hip twists.
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5
Drive through the front heel to stand tall. Keep the front knee tracking over the middle toes.
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6
Finish the set, then switch sides. Match both sides. Holding a wall still counts.
The ladder
Top of the range twice. Then slow it down. Then the next one.