Start: Same as for the standard split squat except you rest your bak toes on a bench or step, and start with fairly light weights.

Finish: Lower yourself as far as you can without discomfort. Your range of motion will be limited by your hip-flexor and quadriceps flexibility. Pause then return to the starting position.

Stand holding a pair of dumbbells at arm's length at your side. Step out sideways and squat into that hip as you keep your other leg perfectly straight. In the bottom position, your working leg should be parallel to the floor and you should have a normal arch in your spine, with your arms hanging on either side of your lead knee. As soon as you get to the bottom, push yourself back up to the starting position.

Start: Stand with your legs shoulder -width apart. With two hands, hold a dumbbell against your upper chest, just under your chin. Bend your dominant knee about 90 degrees so your foot is halfway between the floor and your butt.

Finish: Bend your other knee and squat down until that thigh is parallel to the floor. Keep your torso as upright as possible throughout. Finish the set, then repeat with your other leg.

Stand holding a barbell across your upper trapezius, your

Feet hip-width apart. Step forward with your non dominant leg( your lift if you're right-handed and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright. Push yourself back up to the starting position as quickly as you can, and repeat with your dominant leg. That's one repetition.