Bulgarian Split Squat
You don’t need dumbbells to feel this move in your quads, hamstrings, and glutes. Stand a couple feet in front of the chair with your back facing the seat. Extend one leg behind you and rest the top of your foot on the seat. Keep your chest up as you bend the front knee, bringing your thigh parallel to the floor. Make sure the front knee does not extend forward beyond the toes, and do not allow the back knee to smash against the floor. Straighten the front leg.
Do 12 reps on one side before switching legs. Complete a total of three sets of 12 reps on each leg.