Bulgarian split squat

1. Step 1

   Most weight on front leg.

2. Step 2

   Stand near a wall or countertop and hold on if needed — highest-balance-demand move in this tier.

Same movement holding dumbbells

• If any move here feels like too much on a given day, drop back to the Tier 1 version — that's not a step backward, that's the plan working correctly.
• Any single-leg move here can be done holding a wall, counter, or sturdy chair for balance — that’s not a lesser version, it’s the same exercise. Balance is a separate skill from strength, and there’s no reason to test both at once.

Stop if you feel pain beyond normal effort; consult your physician before starting a new exercise routine.

• protecting muscle on GLP-1
• the GLP-1 strength plan
• Previous: Single-leg glute bridge
• Next: Side plank