One of the main reasons why I love this exercise is because you can do it anywhere. You can do this exercise in your home using a chair, outside using a bench, or at the gym using a flat bench. The single leg split squat targets your quads, glutes, hamstring, and calves. You can add dumbbells or kettlebells to each hand to make this exercise more challenging. You can also twist your torso and touch your elbow to the opposing knee to increase proprioception and build a stronger core (bottom right picture).
Begin by extending your back leg and place your foot on top of the bench or chair.
Keep your torso upright and keep your knee pointed forward throughout the entire exercise.
Start to squat down by flexing your knee and hip of your front leg until the opposing leg is almost touching the ground.
Return to your standing position by extending your hip and knee of your forward leg.