Bulgarian split squats

Stand tall and place one foot behind you on a bench or platform about knee height. If unsure how far away from the bench, sit on the bench and straighten one leg out as far as it can reach. Stand with your front foot in that area.
Square your hips and keep your torso upright, facing forward.
Flex your core.
Breathe in and bend your front knee in a controlled manner for 2-4 seconds as your back knee moves toward the floor.
Keep your front knee stable and pointing in the same direction as your toes.
Breathe out and push with your front leg to return to the starting position.