Rear-leg Elevated Split Squat
Targets: Quads, glutes and hip flexors
"The king of split squats allows for full range of motion in the hip flexors," says Saunders. "It's one of our favorite 'torture' exercises."
Grab a 15 to 20-pound dumbbell in each hand and hold them at arm's length next to your sides, palms facing each other. Stand in a split stance with your left foot in front of your right, about two to three feet apart. Place the back of your right foot on the bench behind you. Keeping your core tight and knees slightly bent, lower slowly into a squat (counting to three), and then explode up. Do three sets of 6 to 8 reps on each leg once a week (not the same day as the Banded Barbell Squat).