Exercise

Bulgarian Split Squat

Rear foot elevated on a couch or bench, all your weight on one leg - this is the hardest-hitting single-leg exercise you can do at home. It builds serious glute and leg strength, and yes, everyone finds it humbling at first.

AdvancedDumbbells~6 min

Demonstration

Sets

3

Reps

6-10 per side

Rest

90-120s

2-3 seconds down, drive up hard.

How to do it

  1. 1

    Stand about two feet in front of a bench or couch, holding a dumbbell in each hand.

  2. 2

    Place the top of your rear foot on the bench behind you.

  3. 3

    Square your hips forward and brace your core.

  4. 4

    Lower straight down until your rear knee nearly touches the floor, keeping your front shin fairly vertical.

  5. 5

    Drive through the front heel to stand back up.

  6. 6

    Complete all reps, then switch legs.

Common mistakes

  • Standing too close to the bench, which cramps the movement and jams the knee
  • Pushing off the rear foot instead of working the front leg
  • Letting the front knee dive inward
  • Bouncing out of the bottom instead of controlling it

Dad tips

  • Learn it with bodyweight only - hold a wall for balance the first few sessions.
  • A slight forward torso lean shifts more work to the glutes.

Same muscles, new angle

Glute Bridge

Sitting all day puts your glutes to sleep, and sleepy glutes hand their job to your lower back. The bridge wakes them up in two minutes flat, lying on your living-room floor - the highest return-on-effort move for desk-bound dads.

BeginnerNo equipment~3 min

Banded Lateral Walk

A mini band around your legs and a few steps sideways light up the glute medius - the side-hip muscle that stabilizes every step you take. Strong side glutes mean happier knees and a steadier stride on trails, stairs, and soccer sidelines.

BeginnerBands~3 min