6 BULGARIAN SQUAT
Works quads, hamstrings, core
Stand under a barbell placed on the squat rack. Place a 75cm-high bench behind you. Step under the barbell and lift. Get into the lunge position with your left foot forward. Place your right foot behind you on the bench (A). Bend your left knee until your left thigh is roughly parallel to the floor (B). Pause, then straighten your knee to rise back up to start position. Repeat with your other leg.
7 CALF RAISES
Works core, calves
Place a 10cm-high raised platform in front of you. Hold a dumbbell in your right hand. Step onto the platform with the toes of your right foot, letting your heel hang off the edge. Use your left hand to steady yourself (A). Lower your right heel towards the platform, then rise up on to your toes (B). Hold for a second, then repeat. Switch legs.
8 SINGLE-LEG DEADLIFT
Works core, hamstrings
Start with feet together, knees slightly bent and abs tight (A). Rest your arms at your sides. Lift one foot just off the floor and without rounding your back, bend at the hips to lower your torso towards the floor. Bring your leg out behind you for balance (B). When your torso is parallel to the floor, pause, then push with your heel to return to the start position.