BULGARIAN SQUAT

Stand with your feet shoulder-width apart, with a dumbbell in your left hand, arms by your sides. Place your left foot on a bench behind you. Bend your right knee to 90°, lowering into a deep lunge, keeping your head and chest up, plus your hips square to the front. Pause, then drive through your right heel to return to the start position.

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SINGLE LEG BRIDGE

Position yourself with your upper back resting on a bench, backside on the floor and feet placed hip width apart on the floor. Lift one leg off the floor and hold, then push through the supporting leg so that your hips extend up towards the ceiling. Now slowly reverse the movement so your hips sink close to the floor, ready to repeat. Concentrate on seeing your hips in line throughout both phases.

SINGLE LEG DEADLIFT