As a personal trainer, this is the one mobility exercise I recommend starting with to build a strong, mobile lower body

Bulgarian split squats have gained popularity in the fitness world due to their effectiveness in building strong lower body muscles, particularly the glutes and quads. While the standard version of this exercise involves balancing on one leg while performing a squat motion, a modified version with a twist can also enhance mobility.

To perform this variation, stand with your back leg on a chair, box, or bench, while keeping the top of your foot pressed down. Square your hips and balance on your front leg with a slight bend in both knees. Hold a weight in both hands or place your hands on your hips, engaging your core. Lower your body by bending your knees, ensuring that your back knee arcs toward the bench behind you instead of moving vertically. This arc will place more emphasis on your glutes, while a vertical movement will load your quads.

As you lower your body, hinge forward slightly to keep your spine long and activate your gluteal muscles. Pause at the bottom of the movement, then drive upward to return to a standing position. After completing 6-8 heavy reps on one side, switch and perform the same movements on the opposite leg.

The added twist at the bottom of the Bulgarian split squat involves rotating your torso away from the front leg, pressing your foot down into the box, and drawing your knee outward while leaning into the stretch. This movement opens your hips and addsuctors, providing an additional benefit for your lower body mobility. The twist at the top of the exercise further enhances the stretch and mobilization of your hips and inner thighs.

By incorporating this dynamic stretching into your routine, you can gently improve joint mobility while strengthening your lower body.