One move
Split Squat
How to read ahead. Do to go one move at a time.
Stand in a long split stance, both feet on the floor. Drop straight down until the back knee hovers above the floor, then drive up through the front heel. The feet stay put for the whole set.
Option. Couch start: hold a chair or wall, shorter stance, short drop. Next: hands free, full range, with a three-second lower. Knees cranky? Shorten the drop before you chase depth, or go back to Bodyweight Squats. Iron pumper: a two-breath pause at the bottom, or the back foot on a low step on the way to a Bulgarian split squat. End the set with a rep or two left. Stop if the front knee caves, a knee pinches, or the hips twist.
Stop if. The front knee caves, a knee pinches, or the hips twist.
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1
Stand tall with feet hip-width. Hold a chair or wall if you want one.
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2
Step one foot back about a long stride. Back heel lifts. Front foot stays flat. Hips face forward.
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3
Brace lightly. Drop straight down by bending both knees. Torso stays tall.
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4
Lower until the back knee hovers above the floor, or sooner if the front knee wants to cave.
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5
Drive through the front heel to rise. Keep the feet planted between reps.
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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.