January 08, 2015
Booty Busting Series--Best Exercises to Build that Butt# 20: Rear-Foot Elevated Split Squats
This is one of the more advanced exercises you can do for your legs, but you'll find that it works quite nicely once you master it. You may be a bit off balance at first, but these squats--also known as Bulgarian split squats--will help you target your glute muscles effectively. Just make sure to learn forward slightly, and the emphasis will be placed on your glutes.
Source: unitedhealthkent.com[/caption]
Drop into the squat, leaning forward slightly to emphasize glute work. Use the strength of your foreleg to push back up, letting the back leg do a bit of the work.
This is a bit like a single-leg squat with support, so it can help you make the transition into doing pistol or single-leg squats.
Rear Foot Elevated Split Squats
Stand with your back straight, with either a barbell on your back or a pair of dumbbells gripped in your hands. Stand in front of a weight bench, and place your back foot on the bench. [caption id="" align="aligncenter" width="629"] Source: unitedhealthkent.com[/caption]
Drop into the squat, leaning forward slightly to emphasize glute work. Use the strength of your foreleg to push back up, letting the back leg do a bit of the work.
This is a bit like a single-leg squat with support, so it can help you make the transition into doing pistol or single-leg squats.