Place your back foot elevated on a bench or chair, with your front foot stepped far enough forward to allow a deep lunge. Lower your back knee toward the ground for your Bulgarian split squat, drive back up to standing, then hinge forward at the hips for your RDL. Drive your hips forward to return to standing.

Weight Recommendations:

Beginner: Bodyweight only - 7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.