A proper Bulgarian split lunge requires your back foot to be on the bench. It can be a little hard to find your balance, but properly adjust so you can go comfortably into a lunge. I like to lean forward a bit so that this targets my glutes rather than my quads.

For RDLs, it is important to remember that time under tension is your best friend. This movement requires your back to be completely straight and you will keep a slight bend in your knees. Push your hips back as far as possible and you will feel this movement in your hamstrings and glutes.

Choose a comfortable weight and pick it up while engaging your core (also trains abs!). Keep your feet shoulder width apart and tuck in your pelvis to make sure your back is straight. Go down into a squat while keeping your chest up.

While this movement is a little awkward, it is the queen of glute movements. Using a weight that is comfortable for you, place the bar on your hips and place your feet shoulder width apart. Use your elbows to assist your body up onto the bench. Only your shoulder blades should be touching the bench. Keep your head straight and chin down and remember to tuck in your pelvis to avoid back injuries- especially as you go heavier in weight. The top of the movement is the most critical. Be sure to hold for a second to really engage your muscles.

Place your feet shoulder width apart and keep a slight bend in your knees. Tuck in your pelvis and place your hands on the outside of your knees. This will look very similar to a squat, but the difference is that this movement is more of hinge as your hips go back. This is called a conventional deadlift.