Bulgarian Split Squat

For us, the Bulgarian Split Squat is the top single leg exercise. If you've mastered the Reverse Lunge give the Bulgarian Split Squat a try. But be warned it can be extremely taxing. The motion is similar to the Lunge movements. Look at both videos:

Bulgarian Split Squat

Specifics

1. The motion is basically like the Lunge movements
2. Elevate the rear foot (usually 10-16 inches) and your front foot (4-8 inches)
3. As you get better you want to get as much range of motion as possible
4. Knee should almost touch the floor
5. The bottom client is using a medicine ball in front of his chest. That helps him keep a more upright posture.