Bulgarian Split Squat

With the barbell on your shoulders and behind your neck, elevate your rear foot up onto a bench and split your front foot well out in front of you. Maintain an erect torso and descend into a deep squat, trying to get your rear knee close to the floor. Think of pushing through your heel during this movement. Complete all of your repetitions and then switch legs.

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Density training menus: Knee-dominant exercises (continued)

DROP LUNGE

Place the bar on your shoulders (behind your neck) with your feet close together. Drop one leg back and across behind your body while bending the front legto get as low as possible. Drive back up to the start position to repeat on the other side. One repetition on each side is 1 full repetition. Be sure to keep the shoulders square and front foot pointed forward the whole time while letting your hips do the rotating.

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