The book's go-to unilateral quad/glute builder. Loads each leg hard with minimal spinal stress — very functional, and it exposes/fixes left-right imbalances.
Cues
Rear foot on a bench, most weight through the front heel + mid-foot, torso slightly forward for glutes or tall for quads. Dumbbells or a barbell. Deep, controlled.
Programming
3 × 8–12 / leg, near failure (low risk).
How to progress
Double progression; deficit (front foot raised) for more range. → Progression