Butts and Quads That Mean Business
Being strong on one leg is crucial. Sadly, one-legged work is not appreciated when aesthetics take precedence over athleticism.
However, split squats are maybe the greatest exercise ever. Some even go so far as to say they're more effective for building athleticism than heavy back squats. Here are two methods to help you bulk up while simultaneously increasing your single-leg strength.
Quad-Focused Split Squats
Standard split squats require at least 85% weight on the front leg. While knee extension does engage the quadriceps of the back leg (the back leg resembles a sissy squat), most people should avoid consciously loading the rear leg.
Rear-foot raised split squats eliminate the rear leg and redistribute weight to the lead leg. Quads can be loaded securely here.
Squat racks are great for these (cue the gym police). Rack arrangement is the most efficient. You may hook your rear foot on a split squat stand or leg extension machine.
The rack supports more, though. You'll be more steady if you hold one dumbbell and one rack. Stability increases productivity and load capacity. Split squats can challenge stability.
Set up behind an inclined bench and use the backrest for support. This one has less support, so I tried a broomstick. Just grab anything.
Having something to grip lets you do more repetitions. The supporting arm helps you do more repetitions as you weary. Lift with support, and descend without for greater eccentric overload. Good luck standing the next day!
You decide on back foot height. Start low and increase. Too high might cause knee discomfort and pelvic misalignment.
Keep your abs firm, ribcage down, and rear glute contracted. At the bottom of each exercise, drop the dumbbell and swap sides or pick it up again.
Glute-Focused Split Squats
Deficit split squats increase hip flexion. They're a terrible quad-burner, but hip flexion stretches your glutes more.
You or the weight should be below the step when standing on the box. Hence the name deficit!
Yes, the lower glute max fibres will be hit most. McAndrew et al. found that the glutes had cranial, middle, and caudal portions that function differentially.
Split squats, high step-ups, and forwards lunges target the lower glutes, while hip thrusts, glute bridges, and cable kickbacks favour the top fibres. Deeper stretching and loading will increase these fibres.
No huge deficit is needed. Work within your range of motion to and gradually increase the deficit.
Using heavy weight plates works well for setting up with split squat deficits. The central foam cushion provides comfort and a depth objective. Limit cheating and strike the deficit every time with a light tap-and-go on a pad.
