#Split Squat

✅ Bulgarian Split Squat Setup & Form Tips (DO THIS!) 1. Setup: Sit on a bench and extend one leg straight out in front of you to determine the ideal placement for your front foot. Stand up, position your front foot where it was extended, and place the top of your back foot on the bench behind you. 2. Back Foot Placement: Rest the top of your back foot on the bench rather than balancing on your toes. This reduces strain and improves stability. 3. Leg Positioning: Avoid keeping your legs and feet in a perfectly parallel line. Instead, maintain a slight gap between them (hip-width apart) for better balance and control. 4. Body Angle for Quad Focus: Keep your torso upright during the movement to target your quads more effectively. 5. Body Angle for Glute Focus: Lean your torso slightly forward to shift more workload onto your glutes. Your quads will still remain actively engaged. 6. Adding Glute Emphasis with Contralateral Weights: Hold a single dumbbell in the hand opposite your working leg to increase the challenge on your glutes through an offset load. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #bulgariansplit #splitsquat #splitsquat

Try this hack for your split squat. #glutes #gluteworkout #gymtips #gymrat #squat #lunges #legday #quad #fyp #gymmotivation #gymgirl

KNOW THE DIFFERENCE: Quad vs Glute Split Squats  They’re the exercise we know you love to hate but did you know that adjust your form ever so slightly can change where you’re targeting ⬇️ Quads 🦵 - Think elevator motion  - Torso more upright  - Knees travel forward 
Glutes 🍑 - Think escalator  - Torso leaning forward  - Wider stance SAVE THIS for when you hit the gym next and share it with a bestie 💪

SPLIT SQUATS VS LUNGES What’s the difference? 🤔 Many of my clients get this one confused, because they look very similar! The technique is pretty much the same, and the muscle groups that are worked are the same as well. However! Lunges are moving, where split squats are stationary. Additionally- lunges require more coordination and stability. Because of this, split squats are easier to overload (use more weight). If you’re newer to the gym, or struggle with stability- I’d suggest starting with split squats and progressing to lunges when you feel more confident in your positioning and ability to move on one leg/foot. Both movements (when done correctly!) are great for leg development. You can bias muscle groups depending on your technique execution. Happy training! My outfit is from the newest @alphalete launch. I’m wearing a small in both! You can use code STRONG to support me. 💜

Two tips for a better split squat! The split squat is an incredible lower body exercise that hits the quads and glutes hard. If you struggle with this movement, perhaps the following tips will help. 1️⃣Instead of positioning the feet on an imaginary tightrope, think train tracks. The back feet should not be positioned directly behind the front foot; rather, kick it out to the side by roughly 8-14”. You’ll find that this feels a lot more stable. 2️⃣Rather than moving straight down as though you’re going down an elevator, think escalator - forward and down! This helps work the front quads way more. I got this cue from my friend @coachmarkcarroll 😊 (and no, it is not inherently dangerous for the knees to pass the toes). For monthly strength training programs, customized training programs, and online coaching: link in bio 🔗 🎵: Grenade Remix by ewancarter on TikTok ⁣ #SplitSquat #StrengthTraining #FitnessAdvice

Dumbbell split squats This is an excellent exercise for developing single leg strength and stability! Here are some technique tips to help you perform the exercise: ❌ Left - Stance too narrow. A stance this narrow can limit your ability to produce stability and force. Challenging and improving stability are primary adaptations and reasons for selecting this exercise. However, you should be able to perform the movement without consistently losing your balance and risk falling. Therefore, a narrower stance should be considered more advanced (not necessarily wrong but not applicable to the majority). - Shifting your weight back and forth (back heel touching the floor) will take tension off of the working (front) leg. ✅ Right - A wider stance (about hip width) will enable you to produce more stability. - Focus on driving through the front foot; keeping tension in that working leg. The back leg should stay on the ball of the foot. Glute and hamstring vs. quad bias: A longer stride may target more glute and hamstring. A shorter stride may target more quad (via more knee flexion). Save this post for future reference! Supplements I take @transparentlabs Use code ‘ALEX’ and save! #legday #legworkout #legsworkout #legdayworkout #fitness #workout #exercise #gymtips #gym

The split squat looks like a lunge but it’s static so it’s called a split squat. A really great unilateral movement to add in on a leg day. ❌ Don’t have your feet positioned so close together, like one behind the other almost so that you lose balance ❌ Keep your back heel lifted at all times instead of placing on the floor every rep ✅ Take a slightly wider stance and push your knees out ever so slightly ✅ keep your heel elevated off the ground between every rep

Fix these Split Squat mistakes Active wear @tlfapparel Code ‘TLF-MICHAELDEAN’ 
❌ Letting your back heel move or touch the ground
This puts stress on your ankle and Achilles, and takes tension off the front leg.
✅ Fix: Keep your back heel elevated and steady- your front leg should be doing the work. ❌ Back knee caving inward
This reduces stability and adds pressure to your hips and lower back.
✅ Fix: Keep your back knee aligned with your hip and foot- engage your core and glutes to stay centered. Clean form = safer joints and better results. Don’t just go through the motion, control it. FOLLOW FOR MORE #workout #squat #dumbbellworkout #glutes #sponsored #tlfapparel #movement

If you find split squats awkward, hard to balance, or struggle to feel them in your working leg - try these simple fixes 🤝 ☑️ Shorten your stance so it’s easier to load your front leg ☑️ Let your front knee push over your toes to better engage your muscles (just make sure you don’t let your front heel lift) ☑️ Hinge slightly at the hips to better engage your glutes and keep your front leg loaded Let me know if these cues were helpful 🦄

Your split squats aren’t the problem…your setup is. Most people turn this into a quad exercise without realizing it. Fix it: • Longer stride • Slight forward lean • Keep your shin more vertical Small changes = completely different stimulus. Save this for your next leg day.

⚠️Stop doing your SPLIT SQUATS like this! . ❗️There are a couple of small tweaks you can do to bias different muscles, depending on how you do the split squat. We have quite a few variations but I would like to explain the difference with a glute / quad focused split squat. . 👉Make sure your stance is big enough. To optimize this movement (does not matter what variation), and get the most out of it, adding a platform to that from foot will allow you to get greater ROM, this is what we want if we want to build our glutes and quads more. . ✅Quad dominate ATG variation- drive your knee past your toes, maximizing knee flexion, this will fully lengthen those quads, which is what we want. . ✅Glute dominate - sit back down and lean your body forward a little bit to maximize hip flexion, this will maximize the lengthened range of the glutes which is what we want. . When it comes to overall health of the human body and preventing any joint pain or injuries, we need to focus on mobility. NOT just flexibility because then we don’t have the strength within the new range of motion for the muscles, that’s where loading the exercise and taking it into new ranges of motion with load is beneficial. . ⚠️Watch the video as me and @hayleyverafitness explain how to take the traditional split squats to the next level and really start feeling your quads and glutes 🔥 . 🙏It this was valuable share with a friend who you think will benefit! . #legday #legs #lunges #lungesworkout #lungestips #lungestutorial #quads #quadriceps #glutes #glutesworkout #exercisetips #strengthtraining