If you have weak glutes and quads, then you are running a high risk of runner knee and a plethora of other overuse injuries - Split squats will help off set that risk. Keeping your back flat and core braced, push your hips back, bend your knees, extend your arms forward, and lower your body as far as possible. Stand tall with your feet hip- to shoulder-width apart and your hands by your sides, toes pointed forward. Get on all fours with your feet together, your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Lift the barbell using a medium shoulder width stance and hold in the contracted position for 10-12 seconds. Place a barbell in front of you, with proper weights. With a dumbbell gripped with both hands over your head, hold it with the arms extended fully upwards.
Clasp your hands together tightly and raise the right hand.
Take a long towel and stand midway so that the ends are at an equal height to the ground. This exercise focuses on the biceps brachii that is a muscle having two heads in front of the arm.