Bulgarian split squats

Williams explains: “Use the edge of your bed to rest your back leg against.”

Stand tall with your back to your bed
Maintain a tight core and flat back as you carefully place your left foot on top of the bed behind you with the toes facing down. Ensure the distance between yourself and the bed is not too great, otherwise the movement becomes more akin to a lunge than a split squat. Place your hands on either side of your head
Bend the front knee as you drop the back knee, driving your hips back and down. Inhale as you do so. Ensure the front knee does not go over the toes and that the whole of the front foot remains in contact with the floor
Allow your thigh to come parallel with the floor. Pause, then slowly return to the start position by extending the knee, but be sure not to lock it out at the top
Perform all the required reps on one leg before changing to the other

8 core, glute and quad-strengthening exercises you can do in bed while watching Netflix, according to PTs