How To Work More Glutes! | #shorts

28 Feb 2023 · 1 min

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1:01

In this short instructional video, the trainer demonstrates how to modify a split squat to emphasize either the quadriceps or the glutes. The routine begins by elevating the back foot to increase the squat’s range of motion. For a quad‑focused version, the front foot is placed closer to the elevated back foot, the torso stays relatively upright, and the knee is allowed to travel forward as the descent occurs, keeping the front foot flat. For a glute‑focused version, the front foot is positioned farther back, the torso leans forward, and the movement involves sitting back into the hips while keeping the shin more vertical, thereby shifting the load onto the glutes.

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Here is how to work more of your glute or more of your quad when you are doing a split squat. You're first going to elevate your back foot because either way, no matter what muscle you're trying to work, you are going to get a little bit extra range of motion at the bottom. Now, if you're trying to work more of your quad, you want to have your foot a little bit closer to where you are elevating to. You're going to keep your chest a little bit more upright, not super upright like this, And then when you go down, you are going to allow your knee to travel more forward with keeping your foot flat on the ground, because this is going to help more of your quad the more your knee travels forward. And if you want to work more of your glute, you are simply going to get your foot a little bit farther away. You are now going to have more of a lean forward in your torso, and you are going to sit down and back into your hips. Your shin is going to stay more vertical to the ground because you're sitting back into your hips.