Eccentric Bulgarian Split Squats

Start by standing a few feet in front of a bench or elevated surface. Place one foot on the bench behind you, ensuring your front foot is flat on the ground and your knee is aligned over your toes. Keep your chest upright and core engaged. Slowly lower your body by bending your front knee, taking 3-5 seconds to descend into the split squat, keeping your torso straight and your back knee approaching the floor. Once you reach the bottom of the movement, push through your front heel to return to the starting position, quickly driving yourself back up. Repeat for the desired reps, focusing on the slow, controlled descent. After completing one side, switch legs.