Strength exercise

Bulgarian Split Squat

How to do it

Stand a full stride in front of a bench and rest the top of the rear foot on it, holding a dumbbell in each hand at the sides.
Keep the torso upright and the front shin close to vertical as the base position.
Lower the hips straight down until the front thigh is at least parallel to the floor, letting the rear knee drop toward the ground.
Drive through the front heel to press back up, working the quadriceps and biceps femoris of the front leg.
Inhale on the way down and exhale while pressing back to standing.
Keep the front knee tracking in line with the toes rather than caving inward as the load increases.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises