This squat variation is the favourite of Matt Grasso, NSCA-CSCS, who described it as a more advanced variation of a typical split squat with both feet grounded. "It targets mainly the glutes, quads, and hamstrings," he told POPSUGAR. "I recommend this exercise to build muscle mass in the lower body, to increase total body strength, and to increase coordination."
- Grab a pair of dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one repe.
Image Source: POPSUGAR Photography / Tamara Pridgett