Plyometric Single Leg Split Squat

Plyometric Single Leg Split Squat

For an extensive understanding of muscle fiber activation go here:

Sprinters, wrestlers, high jumpers, footballers, football players, basketball players, martial artists, rugby players… hit this up! You can increase leg power quickly with this exercise.

To add to the key points…

It is important to recognise when you are losing power during each set. You don’t want to push yourself to extreme fatigue. If you do you will be defeating the purpose. Staying in the anaerobic system, so that you are only recruiting fast-twitch muscle fibres is a must!

To effectively work this into a routine, save it for the very end and never do more than 8 reps (as for any power exercise). Using extra resistance isn’t necessary, but if you do, use very little, and make sure that you don’t hit muscle failure!

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Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England

Butterfly Hip Thrusters

I highly recommend this exercise whether you are male, female, young, or old!

The focus is on gluteus medius, which is responsible for abducting the leg while rotating the humerus outwards (i.e. – pulling the leg away from the body). This will stabilise the hips and knees during big movements such as squats and dead lifts.

One of the main benefits is that the muscles in the hip flexor and adductor areas (in the groin area and inner thighs) will be stretched while the glutes tighten, which will help realign the pelvis into a more ideal position. If bootybuilding is what you are in need of then this move is a necessity!

I have used this exercise on clients for years and, along with a few other movements, have seen it turn flat bums into perky, round ones.


Tay Gabbidon – Personal Trainer & Nutrition Therapist – Oxford, England