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This is essentially a reverse Bulgarian split squat with a 15-second pause before your reps. This is both safer and more difficult than the Bulgarian split squat. By elevating the front foot, you'll lean forward slightly to hammer the legs through an extended range of motion without a break from tension. This increases the hypoxic environment, stimulating more muscle and metabolic damage for growth while building tons of unilateral strength and stability.

As an auxiliary movement, perform 3-5 sets of 6-10 reps per leg, starting with a 15-second pause at full depth. Rest 30 seconds between legs and 60 seconds between sets. - Eric Bach

The posterior chain is the most common weak point for lifters. For one, we spend hours sitting on our asses, placing occlusive pressures over the gluteal and hamstring groups, along with functionally shortening the anterior structures of the legs, hips, and pelvis. This is the exact reason why we need to prime the hamstrings and glutes. Posterior chain primers also help to further lubricate the hip and knee joints while activating stabilizing musculatures that play a key role in clean and crisp compound movements like the squat and hip hinge. Since the hams and glutes don't get enough credit for their roll in stabilization of the hips, pelvis, and knees, placing a "first things first" mentality into your leg day can be a game changer. The go-to movements for lower body primers are the hamstring curl on an exercise ball and the hip thrust.

Do these movements with a slow tempo and higher reps. It's not necessarily the exact exercise that's important but rather the intention you execute these movements with. Tap into your mind-muscle connection and work these tissues hard with some volume and minimal rest periods to get your lower body training going for the day. – Dr. John Rusin

The Valslide reverse lunge delivers a number of unique benefits:

• It hammers the posterior chain. Since the back foot never leaves the ground, the front leg has to pull – not push – to bring the hips back into the starting position, which forces the glutes and hamstrings to work overtime on every rep.

• It recruits the quads in a novel way. Whereas there's a brief pause in tension during the stepping portion of other lunge variations, the Valslide reverse lunge involves constant tension since the back foot stays on the ground. And unlike lunges, it challenges the rear leg on both the eccentric portion of the movement (to maintain tension and control), and the concentric (to drive the knee forward against resistance).

• It's knee-friendly. There's not nearly as much knee flexion occurring in the rear leg, while the front leg hardly moves at all. This places significantly less pressure on the knees and makes it far easier to maintain a vertical shin.

• There's an added mobility component. The Valslide reverse lunge facilitates an active eccentric hip flexor stretch through a huge range of motion. Combined with sufficient loading, this can improve hip mobility and lower body function much more effectively than any passive stretch. – Charlie Gould

This is one of my favorite back exercises even though the back does an isometric hold the whole time. Muscles don't need to create movement in order to be worked, become exhausted, and require recovery that can lead to hypertrophy.

In fact, isometrics done in the right way can actually help enhance our growth potential by targeting specific ranges of motion, and thus muscle fibers, that we are weaker or underdeveloped.

Anything like a farmer's carry, a well-executed deadlift, or even isometric row hold will do wonders hit the outer lats, the rhomboids, posterior deltoids, and traps. – Kevin Mullins

Box step-offs are somewhere in between a lateral lunge and a squat, while the addition of a box takes you further into deficit. The height of the box and degree of deficit are up to you. For those that don't want much extra range of motion, stepping off a flat 45-pound plate might be enough.

Conversely, for those that a deep deficit, setting a box and some risers up to knee height would have its advantages.

A single dumbbell in the offside hand works great, but most seem to prefer the feel of a kettlebell. Other effective ways to load step-offs are in a goblet position, landmine bar, of front rack position using an EZ bar, as shown in the video. – Gareth Sapstead