Squats are to leg day as sheet masks are to #selfcaresunday: essential. As many face mask options as there are in the world, there might be even more variations of the classic booty-building move. There are goblet squats, sumo squats, barbell back squats, jump squats, and loads more. Trust us, squats aren't going anywhere soon—but there’s one variation your routine may be missing.

Enter: The Bulgarian split squat—also referred to as the rear foot elevated split squat or just simply a split squat. “Bulgarian split squats are one of the best movements for developing glute, quad, hamstring, and core strength because it’s a unilateral exercise—meaning that it works and strengthens one leg at a time,” certified personal trainer Quianna Camper, a trainer with RSP Nutrition, tells Health.

Why is unilateral leg training such a big deal? According to physical therapist and certified strength and conditioning specialist Grayson Wickham, founder of Movement Vault, it comes down to compensation. “Most people are not perfectly symmetrical. So their right leg or glute might be stronger than the left, which means when you do a normal squat, the stronger side will compensate," he says. "Single-leg exercises like the split squat can help fix those muscle imbalances by developing that lower-body and core strength symmetrically.” Some research even suggests that unilateral exercises are more effective for building strength than bilateral movements like the standard squat. (Talk about upgrading your leg day).

RELATED: 6 Ways to Upgrade a Basic Squat

Because you need to activate your core during Bulgarian split squats in order to keep your chest upright, Camper says, “they also help you build core strength, and the benefit of that is that it improves your overall balance and stability.” Translation: Add Bulgarian split squats to your routine and you’ll sculpt a peach, strengthen your quads and core, and decrease risk of falling (and therefore injury) as you age.

Ready to feel the booty burn? Below, Wickham and Camper walk you through how to do a Bulgarian split squat, plus a few variations of the super-effective single-leg move.

How to do a Bulgarian split squat

Start standing with your feet hip-width apart, facing away from a box, bench, or chair that is no higher than your knees. Extend your left leg back and put the top of your foot (aka laces down) on the box. If this is uncomfortable on your left ankle, you may want to pad your left ankle with a yoga mat or towel. Then, readjust your right leg so that you're standing 12–24 inches in front of the box, hips squared forward. This is your starting position.

When you’re ready to begin, tuck your tailbone, engage your core, and draw your shoulders back. Keeping your chest up, lower your hips into a front lunge position by bending your right knee and dropping your left knee straight to the ground…

The new year is the perfect time to finally set up that home gym you've been wanting—and when it comes to at-home workouts, a good treadmill is pretty much essential. Rain or shine, a treadmill will make it easy to get your steps in (no excuses!). Whether you're after the latest high-tech features or would be content with a more basic, budget-friendly model, these are the best treadmills in every price range for 2019.

Treadmills under $3,500

• 3G Cardio Elite Runner Treadmill ($3,399; amazon.com). Pricey? Yes. But serious runners will love this treadmill, which is truly gym-quality. Features like an Ortho Flex Shock suspension system, 4.0 HP motor, large 22"x62" running platform, and amazing 10-year warranty make it one of the best out there. Plus, you can get free assembly when you purchase on Amazon right now.

Treadmills under $2,000

• Nautilus T618 Treadmill ($1,229, marked down from $2,199; amazon.com). As far as treadmill discounts go, this is a big one. Not only is the Nautilus T618 40% off on Amazon right now, but you can also get free expert assembly (an $83 value). This model has tons of bells and whistles, including 15% motorized incline, dual backlit LCD display, 20"x60" belt, and Bluetooth connectivity with the Nautilus Trainer 2 app. If you're the competitive type, you can even sync your workout to the RunSocial App to "run" different routes with other users in real time.

• ProForm Pro 2000 Treadmill ($1,219; walmart.com). The ProForm Pro 2000 has a seriously impressive console system. Think: 32 workout settings, 7" backlit display with all your stats, iFit technology, and a built-in EKG heart rate monitor. More than 200 five-star reviews don't hurt either.

Treadmills under $1,000

• Gold's Gym Trainer 720 Treadmill with Power Incline ($599; walmart.com). A Walmart exclusive, this Gold's Gym treadmill offers impressive functionality for the price. There are 18 different one-button workout apps, LED display, a sound system for your music, and a roomy 20"x55" tread belt. Also good? AirStride Cushioning (your joints will thank you), a built-in fan, and incline up to 10%.

• NordicTrack T 6.5 S Treadmill ($599; amazon.com). NordicTrack treadmills are incredibly popular for good reason: They're a trusted brand and a great value. This model is no exception. It's chock-full of features to let you customize your workout experience, including 20 built-in workouts, a console sound system, and access to iFit (plus you'll get a free one-month trial membership). And like the Gold's Gym treadmill, it has a 20"x55" tread belt, which is pretty spacious for the price.

Treadmills under $500

• Confidence Power Trac Pro 735W ($230; amazon.com). It's hard to beat a treadmill under $300, and this affordable model still makes it easy to fit in a serious cardio session…

Pop the champagne and throw the confetti, it’s time to celebrate. The body-positive movement had some major wins in 2018, from #AerieREAL giving body hair a public platform to plus-size models taking over Times Square. We've rounded up 10 of the most badass body-positivity moments of 2018—so you can relive the top power moves of the year.

RELATED: These Plus-Size Models Set Up a Body-Positive Runway in Times Square in Response to the Victoria's Secret Fashion Show

Tess Holliday enjoyed tub time with her young son

We can always count on Tess Holliday to keep it real on Instagram, but her standout post from the year showed her son, Bowie, in the bathtub interrupting her alone time in the bathtub. It's an unguarded moment not everyone would be comfortable posting on social media, yet Holliday had no problem putting it out there. “This photo isn’t ‘flattering’, but I don’t care,” she wrote. “I’m proud of my body, & what it’s capable of & how funny & ridiculous my life/motherhood is.”

Sarah Hyland showed off her surgery scar

Sarah Hyland has never been shy about sharing details of her health issues on social media—especially her kidney transplant scar. In July, the Modern Family actress posted a photo of herself in a bikini while on vacation in Mexico. Look closely; you can see the scar on her abdomen. Hyland had the surgery in 2012 due to a condition called kidney dysplasia.

An #AerieREAL model flaunted her armpit hair

Everyone can agree #AerieREAL is taking home the body-positivity crown this year. The campaign has featured a model in a wheelchair, another with alopecia, and even a woman flaunting armpit hair. She also has braces, something so many young women can relate to but are rarely seen in ads.

Chrissy Teigen clapped back at a hater who criticized her weight

Chrissy Teigen looked absolutely stunning in a silver ensemble at the 2018 Emmy Awards. But while most of her fans were fawning over her style, one lowly Twitter user chimed in with this gem: "I’m asking this with the utmost respectful [sic], but is @chrissyteigen pregnant again?" Teigen isn’t afraid to put haters in their place, and she didn't waste any time doing so. "I just had a baby but thank you for being soooo respectful,” she wrote from her seat at the Emmys. You tell ‘em, girl.

Kylie Jenner's scar graced the cover of a magazine

Kylie Jenner’s scar was front and center on the August cover of GQ. “What’s the biggest scar on my body?” Jenner asked her partner, Travis Scott, in a video at the cover shoot, quizzing him on how well he knows her. Scott had no trouble getting the answer right. “The biggest scar? On your leg,” he replied. Jenner has never tried to hide her the jagged line on her leg, and really, why should she?

J…

Is lash envy a thing? Because I definitely have it. The same way some people might lust over another woman's hair or plump lips, I can't help but stare at a full, fluttery pair of lashes. I wasn't born with Disney princess eyelashes—you know what I'm talking about, from Ariel to Jasmine, they all peek through perfectly framed lids—and I've never been happy with how my lashes looked, especially without mascara. But then I finally came across the perfect solution for long, dark lashes that I feel confident in every day—even without makeup.

I wasn't the type to seek eyelash extensions out. The thought of getting them had never really crossed my mind until it became the beauty industry's worst-kept secret and every editor I knew had them. So, obviously, I hopped on board, too. I went to Envious Lashes in New York City for the first time and tried out a relatively natural set, and immediately it changed the way I looked and felt about my appearance. I was hooked. Over time, I went more dramatic with my fringe and dreaded the day that I would need to take a break from my extensions for the health of my lashes. I'm still a big fan of extensions, but in the long run, they weren't for me because of the maintenance. Going every two to three weeks for a fill-in didn't fit into my schedule, and I had to kiss my precious extensions good-bye.

Though my lashes were healthy post-extensions, they weren't as full or long as I'd grown accustomed to with them on. I'd compare it to walking around in heels for an extended period of time and loving the way your legs look, only to take them off and feel stocky with your new flat feet. So, I turned to a lash growth serum. I've raved about it before—because it really is that good—but after a few weeks of using Rodan and Fields Enhancements Lash Boost ($150; rodanandfields.com), I could already see the difference in my lashes. But then it dawned on me that maybe they should be darker…that's where the tint comes in.

In perusing Blink's menu, I saw that they offered a tint and perm (also referred to as a lift) for $90 at their Saks Fifth Avenue location in New York City. After a little research, I thought, "Hey, this could be it." I made an appointment and went for it. The specialist complimented the length of my own lashes and explained to me that although they were already pretty dark, their blue-black solution would add some extra oomph. I was psyched!

I removed my eye makeup thoroughly and she applied the dye with a protective sticker under my eye so that nothing would get in. This part took about 15 minutes, and then it was time for the lift. I could see a slight difference with the dye, but it wasn't as drastic as I had thought (in my mind, the tips of my lashes were super light and that's why they didn't show up, but that wasn't the case)…

As a beauty editor, you'd think I would have my beauty game in check. In a lot of areas I do—but I’m also human, so my makeup brushes go far too long between cleanings and I don't always remove my makeup before I work out. This year though, those things will change. Join me with beauty resolutions of your own. Dry-brushing, anyone? (I’m not there yet either; maybe next year.)

Clean my makeup brushes once a week

Every Friday I think of my weekend ahead and get this delightful feeling that I’ll have time to wash my makeup brushes—finally! I am an avid makeup-wearer, so I have a collection of about six brushes that I use daily. I’m aware of the product buildup, not to mention oil and dead skin that ends up trapped in the bristles, and yet I still fall short and end up not bathing my brushes as frequently as I ought to. This year, I commit to using my yet-to-be-opened BrushPearl and to pop the top on my Real Techniques Deep Cleansing Gel, which smells so yummy that it’s almost an incentive to suds up.

RELATED: 4 Major Signs It's Time to Replace Your Makeup Brushes

Mask on Sundays (or at least one night a week)

After a really good spin class, I dream of getting home to shower and throw on a sheet mask to relax (really, what’s a better way to wind down after some killer cardio?). Then I get home and I’m sucked into an endless cycle of watching TV with my roommate—why don’t I just shower and then mask while I binge watch? Good question. That’s why it’s on my list, and I think I’ll have my roommate mask with me, making the ritual all the more fun to do. My fave: Dr. Jart+ Water Replenishment Cotton Sheet Mask.

Use cuticle oil and hand cream every night

I preach about how our hands are one of the first places to show our age, and yet I pick my cuticles and let my digits get dry and cracked. I’ve been told by several manicurists that cuticle oil not only improves the appearance of your nails, but helps them grow, too. I really have no excuse because the TenOverTen Rose Cuticle Oil Pen makes it so easy to apply; I’ll be leaving that baby right next to my bed along with the Filorga Hand Cream. I’m addicted to its spa-like aroma, plus it packs anti-aging superstars like hyaluronic acid and collagen.

Remove my makeup before I work out

As bad as it is not to, there are just some nights after work when the last thing I want to do is wash my face in addition to working out—they’re both things I need to talk myself into doing in the first place. But every time I don’t wash my face and allow the makeup from my day to remain intact as I sweat, I wind up with a face full of blackheads, or worse, the first signs of a cystic pimple brewing deep below my skin’s surface. So to not hate myself each time this happens, I’m going to be relying on my trusty Glov On-The-Go Makeup Remover. To use, slip the microfiber pouch onto your finger, add water, and then wipe your makeup away—no cleanser necessary…

Detailing claims of body shaming and the perpetuation of an unhealthy body image, the women came forward with their past incidents, telling Yahoo! Lifestyle about their experiences as entertainers in franchises including the Milwaukee Bucks, San Antonio Spurs, Phoenix Suns, Charlotte Hornets, Utah Jazz, Los Angeles Clippers, Dallas Mavericks, Atlanta Hawks and Orlando Magic.

RELATED: Women Strip Down to Their Underwear to Protest Outside Victoria's Secret Store in London

Lauren Herington, formerly a one-year member of the Bucks Dancers, alleged her coach said she thought Herington looked “questionable” weight-wise and had instructed her to put on the team’s spandex uniform in order to perform a “jiggle test” in front of the team. Herington was 18 years old.

“She’d come up and grab underneath my butt or the side of my belly. She’d be like, ‘Lose 5 lbs. by tomorrow and you’ll be fine,’ ” Herington told Yahoo! Lifestyle.

Her comments come three years after she brought a class-action lawsuit against the Bucks in 2015. In her suit, she alleged that the dancers were paid as little as $3-$4 an hour after covering costs of required beauty routines, like spray tans and manicures.

At that time, Herington told The Guardian that weight restrictions set by the dance team left her “dehydrating and starving” herself to fit into her uniform.

RELATED: These Plus-Size Models Set Up a Body-Positive Runway in Times Square in Response to the Victoria's Secret Fashion Show

The Bucks eventually settled Herington’s suit, paying a total of $250,000 in lost wages to 40 dancers. In a statement to Yahoo! Lifestyle, the Bucks said they take all of the allegations “very seriously” but “have found no evidence to support these claims.”

In a statement to PEOPLE, Bucks’ Senior Vice President of Communications Barry Baum tells PEOPLE: “We treat our dancers with the utmost respect and professionalism and value their contributions as ambassadors of our team on and off the court. We are committed to ensuring that all of our employees have a safe and welcoming environment. In recent years we have made improvements to our dancers’ compensation plan to ensure that we pay our dancers fairly. We have the highest regard for our dancers and consider them an important part of our organization.”

RELATED: Cassey Ho Created a Timeline of "Ideal Body Types" to Illustrate the Ridiculousness of Beauty Standards

As Herington continues to speak out, others are coming forward publicly for the first time.

Many of those who spoke with Yahoo! Lifestyle also described facing regular weigh-ins and body-fat assessments or “weight probation” or “weight warning” as consequences for appearing to be over a “goal weight…