Three lower-body exercises for glutes, hamstrings, and quads: Bulgarian split squat, standard split squat, and reverse lunge. Key form points include keeping your knee over your toes, maintaining a neutral spine, and driving through your heel. The video shows a progression ladder from weighted Bulgarian split squat down to reverse lunge for different strength levels.
Split squatting. It's one of the more difficult movements, uh, but it's a great exercise that helps build your glutes, hamstrings, quads. Overall great lower body exercise. Today though, I'm going to show you how to do that movement and to dial it back some, maybe if it's a little too hard. I'm going to show you with weights. Before we do this, I want to make sure that the weights are on the ground and I'm not holding them and then trying to throw my leg up and then hurting my back or something. Right? So I'm going to leave the weights on the ground. I'm going to get to a normal lunge position, lift my foot up onto the box, my back, and now my leg's going to be in a 90-degree angle. Today I want to work my butt a little bit, right? Get my glute and hamstring firing. So I'm going to push out just slightly, but I want to work my butt today. So from this position, Alright, my knee is going to be over my toes. Alright, it's not going to be coming in, and I'm going to make sure that my spine is in a good, nice posture. Okay, I don't want to be bending over too much. It's one thing I see a lot of times in the gym. People are bending over trying to do this exercise too much. Okay, now with the weight right here, knee is over my toes, good straight posture. I'm going to drive through my heel. Right here and breathe to activate my glutes a little bit more and go back down. Nice and controlled. Back up, squeezing your glutes at the top. All right. If this exercise is too hard, we can just start with a typical split squat. So I'm gonna start with the dumbbells. You're going to get into like a lunge position and you're going to go down. All right. And you're just gonna go straight down and back up. Down, all nice and controlled. Alright, now again, of course, weights are too difficult, we can go with the bodyweight movement. You may have seen this like in yoga or something, right? Same thing in here, driving back up. Okay, now if that's too hard for you, right, maybe it's a little too difficult, I'm going to start you off with something even easier, which is just a back lunge, right? Reverse lunge. I'm going to start right here. Make sure your legs have a good balance, good base. Okay, you're going to have— make sure your foot is on the ground and gripping that ground nicely, not on your tippy toes, not on your heels sideways off balance. Grip that ground and you're going to drop back into a reverse lunge and then back up. Reverse lunge and back up. All right, so there you go, guys. There's how you do a Bulgarian split squat, a split squat, and a back lunge, right? Those are the 3 movements if you want to, you know, grow your butt a little bit more. You want to work on your squat, you know, see those gains going up. Now, if this has helped you, go ahead, share this video with a friend. Comment down below if you, you know, if you thought my butt looked pretty good in that one. All right, and I'm excited to help you out some more. Later, guys.
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