Stool Supported Split-Squat

1. Start by standing in front of a padded stool or bench, about 2 feet away. Face away from the stool.

2. Extend one leg back and place the top of your foot on the padded stool.

3. Keep your front foot flat on the floor and make sure both feet are pointing straight ahead.

4. Stand tall with your shoulders back and down, and engage your core muscles.

5. Slowly bend your front knee to lower your body toward the floor. Your back knee will bend naturally and should come close to the ground in the bottom position.

6. Make sure your front knee does not go past your toes and that it remains aligned with your front foot. Your torso should stay upright throughout the movement.

7. Push through the heel of your front foot to return to the starting position.

8. Perform the desired number of repetitions on one leg before switching to the other leg.

9. Continue alternating legs for the number of sets you have determined is appropriate for your fitness level.

Remember to breathe smoothly throughout the exercise, exhaling as you push up and inhaling as you lower down. Adjust the distance between the stool and your front foot if you find your knee is moving too far forward or if you feel any discomfort. This exercise can be done using body weight alone or by holding weights, such as dumbbells or a barbell, for added resistance.

---