Elevated Split Squat
Whether on the ball or outside on the bench, the elevated split squat (aka Bulgarian split squat) really works your butt. Specifically, it works the glute max as you press to standing, and the glute med keeps your pelvis even while your feet are on two different planes:
- Begin by placing the top of your right foot on the bench, with your left leg straight. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Straighten your left leg and rise back up to the starting position. This completes one rep.