Bodyweight Bulgarian Elevated-Heel Split-Squat

1. Setup:
- Stand facing away from the bench, with your feet shoulder-width apart.
- Place your rear foot on the bench or platform behind you. You can elevate your heel by placing a weight plate or wedge under your foot for added range of motion.

2. Positioning:
- Your front foot should be flat on the ground, ensuring that your knee lines up around your toes.
- Keep your chest up, shoulders back, and core engaged throughout the movement.
- Your arms can rest at your sides or in front of you for balance.

3. Movement:
- Begin the squat by bending your front knee and lowering your hips toward the ground.
- Keep your back straight and avoid leaning forward excessively.
- Lower yourself until your thigh is parallel to the ground, or as low as you can comfortably go, ensuring your front knee does not go past your toes.

4. Return:
- Push through your front heel to return to the starting position.
- Straighten your front leg and return to an upright position, achieving full extension at the top.

5. Repetitions:
- Aim for 8-12 repetitions on one leg before switching to the other leg.
- Perform 2-3 sets for each leg, resting for 30-60 seconds between sets.

Tips:
- Start without added weight to master the form before progressing.
- Ensure you maintain proper alignment and control throughout the exercise to minimize the risk of injury.
- Focus on keeping your movements slow and controlled for maximum effectiveness.