SPLIT SQUAT

Overview:This exercise works both glutes at the same time - one gets stretched while the other is contracted. To add difficulty, use a stability ball instead of a bench.
Get Ready: Stand a few feet in front of a bench. Carefully extend one foot back to place it on top of the bench with the sole of your shoe almost parallel to the floor.
Go: Bend your front leg to lower your torso straight down toward the ground, making sure your knee stays behind your toes, until your thigh is about parallel to the ground and your back knee is within a foot of the floor. Press through the heel of your front leg and squeeze your glute as you rise straight back up
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