Split lunge & Bulgarian split squat

The exercise

The split lunge and Bulgarian split squat exercises are brilliant for improving both strength of the quadriceps and the glutes. These exercises help with core strength and hip control which reduces the risk of injury from excessive rotation of the hips while performing exercises such as running.
Here is a progression of exercises we teach at Get Strong physiotherapy & osteopathy, working from a reduced range of motion split squat up to a Bulgarian split squat (easier to harder).

How to do it

It is important to keep the upper body upright and not let the shoulders round while performing the exercise.
When taking position to perform this exercise keep your feet hip width apart with one forward and one back.
You want to travel directly down rather than forwards as you descend and then squeeze the buttock of the forward leg side as you return to the start position.
Make sure to not let your knee buckle in and keep your hip square facing forwards.

Give this exercise a go and add it to your routine if you need to improve leg and glute strength!