Beginner Leg 7: Bulgarian Split Squat & Hamstring Curl

The workout

1. 1

   Bulgarian Split Squat (Bodyweight)

   3 × 10

   Rear foot on bench, squat down on front leg.

2. 2

   Seated Leg Curl (Machine)

   3 × 10

   Curl legs on machine.

3. 3

   Banded Glute Bridge

   3 × 12

   Glute bridge with band around knees.

4. 4

   Standing Calf Raise

   3 × 15

   Lift heels and lower.

5. 5

   Bodyweight Lateral Step-Up

   2 × 12

   Step sideways onto a low platform.

6. 6

   Standing Cross Crunch

   2 × 12

   Bring knee to opposite elbow standing.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.