The split squat is used to strengthen the hips, quadriceps, glutes and ankles.
Hold a pair of dumbbells at each side of your torso. Place your left foot on an exercise bench or chair and stagger the right leg in front of the torso. With your hands on your waist, bend your right knee so that your thigh is parallel to the ground. Do not let the knee go past your toes. Keep the weight in your right heel, and keep your torso lifted during the descent and ascent of this exercise. Repeat this exercise on the other leg.
Do 20 reps on each side.
[...] Bulgarian Split Squats – taking lunges to a whole new level [...]