Strength exercise

Sandbag Bulgarian Split Squat

How to do it

Rest the top of the rear foot on a bench behind you and hold a sandbag against the chest with both arms wrapped around it.
Set the front foot far enough forward that the front shin stays close to vertical at the bottom of the movement.
Lower the back knee straight down toward the floor, keeping the torso upright and the sandbag hugged tight to the chest.
Descend until the front thigh nears parallel, feeling the stretch load through the quadriceps and glutes of the front leg.
Drive through the front heel and mid-foot to stand back up, keeping the front knee tracking over the toes.
Exhale on the way up and complete all reps on one leg before shifting the sandbag and switching sides.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises