01 FRONT FOOT ELEVATED SPLIT SQUAT
Targets: Glutes, hamstrings, quads Do: 3 to 4 sets of 8 to 12 reps on each side
(a) Holding a dumbbell with both hands in front of your chest, start with your right foot about 3 inches above the floor (two weight plates are ideal, but books work, too), your left knee resting on the floor and your toes tucked under. Squeeze your shoulder blades together and brace your core as you prepare for lift-off. (b) Driving through your right foot, push up, but don’t lock your knees. Inhale, lower down for a count of two, exhale, then push back up.
progression
Increase the load or hold a weight by your side rather than in front of your chest.