| Bodyweight Step Ups (Warm Up) |
Quads, Glutes, Balance |
Step up slow. Control descent. Alternate legs. |
10/leg |
| Weighted Step Ups (18") |
Quads, Glutes, Core |
Hold 35s. No push off. Full foot on stool. |
8/leg |
| Reverse Weighted Step Downs (18”) |
Quads, Knee Stability |
Hold 35s. Stand on stool. Lower one foot slowly to floor. |
8/leg |
| Bulgarian Split Squats |
Glutes, Quads, Adductors |
Back foot on stool. Drop straight down. Upright torso. |
6–8/leg |
| Free Single Leg Squat |
Quads, Glute Med, Foot Stability, Knee Control |
Stand on one leg. Other leg floats front or back. Lower and stand without touching floor. Maintain steady knee tracking. |
5-8/leg |
| Isometric Split Hold |
Glutes, Core, Tendons |
Bottom of Bulgarian. Hold position. |
20–30 sec |
| Free Single Leg Squat Hold |
Quads, Glute Med, Foot Stability, Knee Control |
Lower into partial single leg squat and hold. Keep balanced foot pressure and stable knee. |
10-20 sec/leg |
| Calf Step Raises (Optional) |
Soleus, Gastrocnemius |
Heels off edge. Slow raise and lower. |
12–15 |