5.9M
ARBulgarian split squat tips,
Know the difference
more glutes vs more quads
#quads #gluteworkout #gym #gymrat #gymtips #fyp #squat #fitness
@arielyu.fit
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DE✅ 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.
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#bulgariansplit #splitsquat #splitsquat
@deltabolic
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WUTempo squat
#explore #fyp #legday #explorepage #gym #squats #explorepage✨
@wuman000
61.6K
EVKNOW 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 💪
@evolveyou
1.4M
LIThe 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
@lisafiitt
84.5K
FIWhen doing Bulgarian split squats, your foot placement and torso angle make a big difference in what you feel most.
If you keep your torso more upright and your front foot a bit closer, you’ll target your quads more.
But if you step your front foot further forward and lean slightly into the movement, you’ll shift more tension to your glutes.
That said, you’re always training both your legs and your glutes.
The difference is just which muscle group is doing most of the work, and that comes down to your setup and posture.
#bulgariansplitsquat #splitsquatssetup #singlelegexercise #gymgirl #workouttips
@fitby_room
52.4K
REYour 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.
@reganhuckaby
127.0K
MASPLIT 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. 💜
@maddyforberg
6.7K
VI⚠️ Know your split squats ⚠️
Choose yours.. are you trying to target your glutes or quads?
For booty growth: try hinging forward at hips 👌🏼🔥
#bigbooty #growyourbum #splitsquats #glutechallenge #howtosplitsquat
@vikkihillpt
1.3M
KA❌WRONG vs ✅RIGHT - DUMBBELL SPLIT SQUAT
Der Split Squat ist eine effektive Fitnessübung für deine Oberschenkel- & Pomuskulatur. Er eignet sich für Anfänger, aber auch für ein fortgeschrittenes Training.
✅schulterbreiter Schritt
✅Blick nach vorne gerichtet
✅beim nach unten gehen, werden die Knie nach außen gedrückt
Baust du die Übung auch in dein Training ein❓
📍Markiere einen Freund für den dies hilfreich ist.
Folge @katja_believe für tägliche Motivation, Gym- & Fitnesstipps.
Für ein 1:1 Coaching ⬆️Link in meiner Bio⬆️
#dumbbelllunges #dumbbellworkout #lunges #lunge #lungesworkout #legday #legdayeveryday
@katja_believe
3.0M
NISplit Squats Form Tips
Split squats are one of the most powerful movements in any lower body workout, whether you’re training in the gym or doing a home workout. But the way you set up your stance and torso completely changes whether you’re targeting your glutes or your quads. This is where small form details matter a lot.
How to Find the Right Stance:
Start in a kneeling position with one knee on the floor and your front foot stepped forward. The front knee should form a 90° angle. Now stand up without changing the distance between your feet. That’s the correct base stance, stable, joint-safe, and ready for clean movement.
Glute-Focused Split Squat:
- Slight forward torso lean
- Hips travel along the angle of your torso (diagonal path)
- Front shin stays mostly vertical at the bottom
This variation shifts more tension into the glutes and is an amazing addition to any glute workout.
Quad-Focused Split Squat:
- Torso stays upright
- Movement is straight up and down
- Front knee naturally travels forward as you descend
This emphasizes the quads, making it perfect for building strength and shape during leg day.
Both variations are valid. The goal is to choose based on what you want to emphasize, not to guess or hope for the best. That’s where real fitness progress happens.
Try each style, feel the difference, and use the one that matches your intention for the day. Training with purpose always pays off 💪
@niloobeni
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