Small changes in squat form shift work between your quads and glutes: higher bar position targets quads, lower position hits glutes. Wider stances and longer steps emphasize glutes; narrow stances and short steps focus on quads. Skip good mornings because they risk lower-back injury. Do Romanian deadlifts instead.
When you put the barbell higher up on your neck for squats, you are going to work more of your quad. When you put the barbell lower down on your shoulders, you are going to work more of your glute. When you have your foot closer in for a Bulgarian split squat, you're going to work more of your quad. When you have your foot farther out, we're going to work more of your glute. When you take shorter steps in your walking lunges, You are going to work more of your quad. And when you take bigger steps, you are going to work more of your glute. And when you do a good morning with the barbell on your back, it's almost impossible not to hurt your lower back. So I just wouldn't do them and instead do RDLs
