Back Foot Elevated Lunges

The further you bring your foot out the more glute focused, the closer your foot is in towards the bench, the more quad focused.

Focus on your balance, place your back foot on a big plate- the goal is to have an elevation but not one that is too big. Focus on dropping your back knee down not to touch the floor but get close to it. Push through your front foot heel when bringing yourself back up. Keep torso upright.