Bulgarian split squat

Who it's for

Climbers who want strong legs one at a time, which is how you use them on the wall: high steps, rock-overs and pushing through one foot on a volume. It needs a bench and, later, dumbbells, so it works in most gyms and even at home. It's gentler on the back than a barbell squat, which makes it a good first leg exercise too. It's hard on balance at first, so start with bodyweight.

Common mistakes

• Standing too close to the bench. Take a big step forward. Too short a stance pushes the front knee far past the toes and puts the load on the knee.
• Pushing off the back foot. The back foot rests on the bench and does very little. Push up through the front heel.
• Rushing the reps. Lower straight down with control. Bouncing out of the bottom takes the work off the legs.
• Doing more on the strong side. Eight reps each leg, every set. Start with the weaker leg and match the other one to it.

How to progress

Bodyweight first, until three sets of 8 per leg feel steady and controlled. Then hold light dumbbells and build the weight slowly, keeping the 90 seconds rest. Once or twice a week is plenty alongside climbing. Your legs will be sore after the first few sessions, so keep it away from the day before a hard session on the wall until they get used to it.