^^^^Yeah, the DOMS can really last on these. I think what tends to happen is the muslces are actually becoming more active as you go along and plus as you improve and your technique changes (hopefully for the better) you're hitting slightly different things.

There are a couple of directions to go on the split squats. One obvious thing would be to go to a dynamic version of that which would be either reverse lunges (easiest) or regular dynamic lunges. That would ramp up the difficulty a bunch. The cardio factor would ramp up as well, lol.

The other option which I think may be the best is to stick with the statics but begin to extend the ROM. Basically you would be turing it into a bulgarian which is simply a split squat with the back leg elevated. I think this is the option that will probably appeal to you the most and the one that will address you problem better without risking further injury. Since before you had problems with the hip with a certain ROM on squats at this point is would make since to begin returning functionality at similar ranges of motion.

What you can do for the splits is to simply keep the same weight but go deeper. If you are already doing them to the point where the back knee touches the floor then add a stepper under the back foot and try to touch the floor or almost touch it. Obviously flexibility will play a role here. If you are not really going that low already then simply try to go lower without changing the stride length. You can also at any point lenghten the stride lenght further if that is possible while maintaining the same depth which of course also has the effect of extending range of motion. So as you can see it's very flexible and you are free to do the thing that is comfortable and doesn't result in pain. Just keep in mind not the be afraid to work that stretch a little in order to attain the ROM.

Don't do the overhead shrugs at this point. You can extend the arms for a stretch if your OK with that. But we will devise another exercise...

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.