The Set-Up: Stance will vary slightly from person to person, Tamir explains, but your feet should be between hip- and shoulder-width distance apart, with your toes slightly turned out (between 5 and 15 degrees). Your spine should be neutral, shoulders back and down, chest open and tall. Make sure you keep your heels down and planted throughout the entire move. You can clasp hands in front of chest for balance. The Squat: Initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to the starting position. Repeat. Aim to get thighs at least parallel to the floor. To do this, squat down so your thighs are even with your knees. If mobility allows, lower further. As you come back up, make sure hips are set right under your ribs—you don’t want your hips to pull too far back, Tamir says.

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.

Stand in a split stance with your front heel 2–4 feet in front of your back foot. Raise your back heel to place weight evenly along your toes. The weight on your front foot should be evenly distributed along the entire foot. Grip the floor with your front foot to create a stable foot position. Square your hips. Your posture should be tall with your torso upright and feet shoulder-width apart. Bend your knees slightly. Your shoulders should be over your hips or slightly ahead of your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Place your hands on your hips or hold dumbbells by your sides. Engage your core. Begin the downward movement by bending the hip, knee, and ankle of your front leg and allowing your back knee to bend toward the floor. Lower until your front leg is parallel to the floor. Your back knee should be underneath your rear hip, 1–2 inches above the ground. Pause at the bottom for 1–2 seconds. To begin the upward movement, push your front foot into the ground to initiate standing. As you stand, keep your chest high, and squeeze your front glute. Allow your front knee to straighten and your hip to travel forward. As you finish the movement, squeeze your quadriceps while maintaining a neutral spine and a slightly bent knee. At the end of each repetition, your shoulders should finish directly over your hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any water out of the front, back, or sides of the bucket.

Stand straight with feet together. Plant the balancing leg into the floor (tripod foot). Lean forward from the hips and stretch arms forward while extending one leg back. Keep your back neutral, the toes are pointing toward the floor. Bend the balancing leg slightly to accommodate the forward bend of the upper body. Return slowly to the standing position and repeat

Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. ‘Your torso may lean forwards as step to the side – that’s fine, as long as you maintain a flat lower back,’ Maslewska says. Exhale to reverse the movement and stand tall. That’s one rep. If you want to add weight, hold a dumbbell in each hand and use them to frame your bent leg. What an overachiever.

Standing with small weight plates under heels, hold the weight under the chin in the rack position with elbows up. Lead back with hips and lower them until the knees are bent at 90 degrees. Once you reach the bottom, push through the legs and return to the upright position. Repeat.

Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and stand 1 to 2 feet away from the door with your back to the door. Raise your hands to shoulder height. Keep your back straight, head straight and stomach tight. Raise your heels off the floor until you cannot get any higher on your toes. Push through your big toe as you raise your heels.

Start by standing upright in a clear area with your feet under your hips. Initiate the movement by bending your knees and beginning to lean backward slowly, while also releasing your heels from the ground. Next, continue to descend in the same manner until you reach your movement tolerance. If you’re still learning the exercise, you can hold onto a door frame, a barbell held in a rack, or other stable fixture to help with your balance.Once you’ve dipped as low as possible, or your knees are far ahead of your toes, pause for a moment to stabilize errant movement. Then, reverse the motion and return to a standing position. Coach’s Tip: Contract your quads hard to stand up instead of flailing your arms or rocking your shoulders.

Secure the band(s) to the door with the door anchor at the bottom of the door. Grab the lastics on both ends but not at the handles, but at mid-length and stand facing the door. Tuck one of your legs behind the other and raise your active heel until you cannot get any higher on your toes. Push through your big toe as you raise your heels.

Set up with your feet shoulder width apart and a barbell set across your traps. Step back with one leg and allow both knees to bend simultaneously. Descend until the back knee touches the floor. Drive through the front foot and extend the knee as you stand up fully and return to the starting position. TIPS: When you go to push back to the starting position, fight the urge to lead the movement with your shoulders by hyperextending at your spine. Instead, look to drive the movement via force from your lower body. In the bottom of the movement both of your legs should be at 90 degree angles at the knees. Keep in mind that with any sort of lunge or split squat pattern, if you want to emphasize the quads, focus on taking a slightly smaller step and drive up through the ball of the foot. If you want to emphasize the glutes and hamstrings during any sort of lunge or split squat pattern, focus on taking a slightly larger step and drive up through the heel of the foot.

IMPORTANT: Always make sure that you warm up for a long time before you start doing these advanced exercises and make sure to learn the proper form for doing barbell split squats before you actually start attempting them. Never hyperextend your lower back when doing these types of squats. This can put too much strain on your back and also on your lower body, and this can sometimes lead to all kinds of serious injuries. FORM and EXECUTION: Unrack the barbell just as you would for a high bar back squat, but step slightly farther back for your starting position than you normally would. Place your foot firmly in front of you at a distance of about one or two feet. Drop your rear foot slightly behind you and allow your knee to bend towards the floor into an almost kneeling position. Your back knee and back leg should be placed slightly behind an imaginary line perpendicular to your front heel. Your feet should be set at about your hip width apart. As you descend into the squat, allow your front foot to stay flat into the floor, with your front knee bending over your toes. Keep your torso upright and do not allow it to collapse forward. At the deepest part of the split squat, your front knee should be pointed in the direction of the front toes (not pushed excessively out or collapsed inwards). To come up, stay balanced between your feet and keep your torso upright, using the quads and glutes of your front leg to engage the movement. Come to an upright standing position with your front leg softly extended and locked in a lunge position, and then repeat the exercise. Finally, switch your legs and do repetitions of the entire procedure.

Sit tall on a bench or chair with your toes placed on a slightly elevated surface, holding one heavy dumbbell on top of your knees. Keeping your core engaged, lift your heels off the ground as high as possible. Slowly lower your heels back down to the ground and repeat.

Start by standing upright in a clear area with your feet under your hips. Initiate the movement by bending your knees and beginning to lean backward slowly, while also releasing your heels from the ground. Next, continue to descend in the same manner until you reach your movement tolerance. If you’re still learning the exercise, you can hold onto a door frame, a barbell held in a rack, or other stable fixture to help with your balance.Once you’ve dipped as low as possible, or your knees are far ahead of your toes, pause for a moment to stabilize errant movement. Then, reverse the motion and return to a standing position. Coach’s Tip: Contract your quads hard to stand up instead of flailing your arms or rocking your shoulders.

Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise. Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips. As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this. As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don't lock your knees. Drop to a deep lunge position as you prepare to start the next jump lunge. Repeat the jump lunge movement for the duration of your exercise time. Aim for a few reps to begin and work up to a full 60 seconds.