Best Split Squat Form Tips For Quad & Glute Muscle Activation

Learn how to modify the split squat for performance purposes!

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Introduction - 0:00
Split Squat Biomechanics Review - 0:40
Glute Emphasis - 1:32
Quad Emphasis - 1:53
General Leg Emphasis - 2:16
What the Research Says - 2:46
Summary - 4:05

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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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References
Farrokhi S et al. Trunk position influences the kinematics, kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise. J Orthop Sports Phys Ther. 2008.
Contreras B et al. A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyography Amplitude in the Parallel, Full, and Front Squat Variations in Resistance-Trained Females. Journal of Applied Biomechanics. 2016.
Yavuz HU et al. Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of Sports Sciences. 2015.

[aimstraight]

Such a good quality and informative video. This is exactly what I was looking for.

[atozbodyfitness]

split squats are the best IMO. they hit everything so well and also build up and strengthen each leg individually making both legs stronger for exercises like squats and deadlifts.

[kr.]

Perfect channel, just perfect. I am very happy for finding you.

[publicrestroom]

This really helped in choosing my leg exercises and was very simple. Thank you

[lorini]

Yes sir, right on, , , precisely put, great content

[BTC-]

Wow. Well worth the watch. Thank you.

[modaninonderi]

I didint understand which one does create more hypotrophy?

[robweinberg]

interesting analysis of a functional activity

[InspirefulWomen]

May I ask a quick question? With the forward shin options- at what point is it okay and at what point is it too, forward? Is there some sort of gauge I can use/wording so that if we are going for a forward shin position, that it isn't too far as to be damaging somehow? (like how I've so often heard that the knee shouldn't track/go beyond the toe- is that correct? Or if not, what would be the gauge would you say?) Thank you I'm learning a LOT from you guys.

[MrJreynolds]

Great content! Where can i find the "Split squat Biomechanics 4k" video you reference around the 0:33 mark?

[Doggomorph]

Love this but my legs arent efficient at it because I am so compressed to one side so both legs feel different

[debanjansengupta]

Is there any dependence of quad vs glute activation on the length of the initial stride? If the stride is really long how does it affect the results?

[code]

why do I always feel it in my glutes / hamstrings? trying to hit quads.

[زيدانعبدو]

Does the squat exercise in its different forms work the gastrocnemius muscles slightly or does it work in a way that it is a stabilizing muscle because during the rise the knee extension movement occurs, or does it work it as a main muscle? Do the different forms of squats work the short head of the biceps femoris muscle mainly or as a stabilizer muscle