Bulgarian Soleus Raise

HOW: Get set up standing with a bench or elevated surface behind you. Place one leg back onto the bench  with your lower leg and top of your foot on top of the bench slightly bending that knee. From here, bend the knee on the leg you are standing on. Go as low as you can comfortably go. At the lowest point, raise your heel up and down for the prescribed reps. 

FEEL: You should feel your thigh and glute muscles working, as well as your calf muscles. 

COMPENSATION: Maintain the split position as you raise your heel off of the ground. Don’t let your chest lean forwards as you squat down.