HOW: Reach one leg backwards and place it on top of the box (or elevated surface). With the elevated leg, you can either curl your toes or rest the top of your foot on the elevated surface. Then, perform a split squat by bringing your butt down and back, maintaining a slight torso lean forward.
FEEL: You should feel the thigh muscles and butt muscles working in the leg that is placed forward.
COMPENSATION: Don’t put much weight on the back leg. Don’t let your knee travel too far forward (keep your heel on the ground). Don’t let your knee cave inward. Keep a neutral spine by bracing your core to prevent arching of your low back, as well as preventing yourself from any torso leaning or side bending.