Single Leg Squats

Stand in front of a horizontal bench at a distance of 60-90 cm with your back to it. Barbell on the floor in front of you. Legs shoulder width apart. Bend your knees and grab the bar with a wide pronated grip (palms facing down). Hands at a distance wider than shoulder width from each other. Raise the bar above your head and place it on your shoulders. Place one foot on the bench, resting your toe on it. The head is raised, the back is straightened. Exhale as you lower yourself down. Keep moving until your thigh is parallel to the floor, as shown. The knee should be in line with the toe of the foot. Chest above mid-thigh. As you exhale, return to the starting position. Complete the required number of repetitions. Change legs and repeat the exercise. Variations: instead of a bench, you can also use a step platform.