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Beginner: Split squat with front foot elevated (as shown). Do 3 sets of 10 to 12 reps on each side, resting 60 seconds between sets.
How to do it: Stand in a staggered stance with front foot on a box or step. Your feet should be 2 to 3 feet apart, front knee slightly bent. Slowly lower your body as far as you can. Pause, then push back up to the starting position as quickly as you can. Complete all reps on one side, then do the same number with your other foot forward.
Intermediate: Standard split squat. Do 3 sets of 10 to 12 reps on each side, resting 30 seconds between sets.
Advanced: Split squat with rear foot elevated. Do 3 sets of 8 to 10 reps, resting 15 seconds between sets.
Celebrity trainer Joe Dowdell reveals 5 basic movement patterns that offer the biggest bang for your workout buck
A great plan doesn't need to be complex. Consider this your blueprint for a better body.
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