Split Squat Progression for Hip Flexor & Glute Activation #SplitSquat #HipMobility #GluteActivation

Today we're gonna go through a split squat progression video with 4 different progressions targeting the hip flexor here, trying to stretch this out along with getting some glute and quad activation. So Phoebe here is going to demonstrate these movements for us. So we're gonna start with our left leg forward there, and first movement is going to be just some hip extension here. Okay, so we're trying to drive those hips forward, not a full lunge. We should be feeling that stretch across that right hip flexor. And as we're leaning forwards here, keep that chest still. And we're going to be squeezing that right glute. Awesome. Let's get one more there. Perfect. So ideally, we'd like to do 8 to 10 of these at home, but we'll just kind of cycle through with the progressions here in this video. Next one is going to be quarter split squats. So we're starting in that hip extension that we just did. And we're going to go into a quarter split squat here. Perfect. Still feeling that glute and quad activation on that right side. If we're tight in that hip flexor, we should still be feeling that stretch as well. We'll get one more there. Awesome. From here, we're gonna go into a full split squat. So Phoebe's going to again start in that hip extension and stand all the way up, straightening those legs out, and control back down. Awesome. We'll get one more there. Perfect. And then our last progression here is going to be a split squat iso hold. So she is going to just hover above the ground with that right knee off. And we're going to hold this for ideally 20 to 30 seconds. Again, feeling that hip extension that we started with and that right glute and right Quad firing. Got it, Bionics.