1. Begin in a standing position with arms at your sides and step backwards with your foot so that when you lunge down, your front knee is directly over your foot and not past your toes.
2. From here, push through your heal and bring your back foot to the starting position where you will repeat on the other side.

Substitutions / Variations:

Bulgarian Split Squat | Hack Squat

1. Standing in an upright position with the kettlebell in one of your hands, fold at your hips allowing your upper body to follow by raising the same side leg the kettlebell is on so that your foot is now out in back of you.
2. The kettlebell in your hand should now be able to reach forward and tap the floor in front of you before reversing that motion by bringing your leg back in and standing upright once again.
3. Repeat again on the other side.

Substitutions / Variations:

Straight Leg Deadlift | Seated Hamstring Curl | Glute Ham Raise

1. Begin by placing your back foot on the sturdy bench behind you with your toes facing downward.
2. Hop forward with your front foot in a safe manner so that when you lunge down, your knee is not traveling past your toes.
3. Lunge down with your weight on the heel of that front foot until that front leg reaches parallel, then return back to the starting position by pushing through that heel once again. Repeat for the designated amount of reps.

1. Begin sitting on the floor with your upper back braced up against a sturdy bench with the loaded barbell across your lap.
2. With your feet about 1-2ft out in front of you and in line with your shoulders, push through your heels with the bar balanced across your lap.
3. Push through your heels until your hips are parallel with your body, getting a nice squeeze in your glutes, and slowly returning to the starting position.