Add this exercise to your next leg workout.

Bulgarian Split Squat

~This exercise is not for beginners~

This leg exercise is hands down one of my favorites, much due to the fact that it always guarantees me sore gluteals the next day.  There are, of course, a few other reasons to perform a lunge in this fashion...

1. By elevating one leg onto a bench you will be challenging your balance greatly.  
2. You get increased core activity because of the instability.
3. They help even out strength imbalances.
4. They're extremely effective and always hard.

Directions:

1. Place one foot on the floor 2 to 3 feet in front of you and rest the instep of the other on the surface of a chair or bench. Hold your arms by your side.
2. Bend both knees to lower your body straight down until your back knee is a few inches from the floor and your front leg is bent at a 90 degree angle - that is with the thigh parallel to the floor and your torso forming a straight line.
3. Then return to the starting position.

Always remember to drive from the heel of your front foot and keep your core nice and tight!

I hope you enjoy this exercise as much as I do!