How to Target GLUTES vs QUADS (Bulgarian Split Squat)

Here’s how to do Bulgarian Split Squats for more quads or more glutes:
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For more glutes: user a wider stance, lean your torso forward slightly, and keep your knee over your foot. Think about dropping “down and back” and then pushing your hips forward on the way up.
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For more glutes: use a closer stance to the bench, keep your torso upright, and drive your knee forward towards your toes. Think about dropping straight down and back up.
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Try this out and you’ll feel the difference right away! #shortsfeed #shortsvideo #shorts

[AA-bctd]

As a Bulgarian, I approve of this video

[foundwolf]

Nicely explained dude! My Bulgarian split squats are finally hitting more of my quads! You earned a like n subscribe dude

[servantofthelord]

pretty cool visual. Would it be correct to say that you can tell what muscles you're using/how based on what joints you're putting through a greater ROM? In the first one, he did more hip flexion/extension (which is why I assume he's hitting glutes more), and in the second one, he did more knee flexion (which is why I assume he's hitting quads more). Am I right or wrong?

[vitalec]

I do this off the edge of the bed cause it's higher u really feel it more

[dermosquitor]

Awesome. Youre the first short i found talking about the diffrent stances. I really hit my hamstrings with this exercise to because i only Do them and quad extensions for my upper legs. Is there a way to unitlize hamstrings more for this?

[Rat-King]

I guess both forms work the glutes and quads in some way, cause I did the quad focused one and my glutes were sore the next day, I think because of how little I've trained them.

[FG-bujp]

So you dont have to move the legs nearer or farther? Just have you back straight vs a little bent?

[hogriderhogw]

My knees hurt when i try to target quads, the same problem happens with barbell squats