Isometric Bulgarian Split Squat with Heel Raised

The "Isometric Bulgarian Split Squat with Heel Raised" is a challenging, yet effective exercise, that focuses on strengthening your leg muscles and enhancing balance, while also offering significant benefits for the tendons and ligaments in the knee. To perform this exercise, start by sitting on a bench with your buttocks slightly off the edge. Fully extend both legs and then stand up to ensure the correct distance between you and the bench. Place one foot behind you on the bench, which supports about 10% of your body weight - primarily serving as a stability point. The other foot should be planted firmly on the ground.

Initiate a squat by bending your knee to approximately a 90-110-degree angle while keeping your back straight and your core engaged. Here's the key: raise the heel of the foot that's on the ground. This action engages your calf muscles and adds a balance challenge to the exercise. Maintain this position for 30 to 60 seconds, and if you're looking to intensify the workout, consider pulsing up and down, while holding the squat stance.

Breathe regularly throughout this exercise - paying close attention to your form to prevent any potential injuries.