ESTRELLA RDGZ 🫰🏼✨

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quads & glutes !

i’m gonna regret this workout later .. 🤣🤏🏻

#quadworkout #gymworkout #gym

#foryou #lemon8creator

2025/9/4 Edited to

Okay, let's talk about split squats – the exercise I truly love to hate, but absolutely swear by for building serious quads and glutes! When I first started incorporating them into my routine, I honestly dreaded leg day. But after seeing the incredible changes in my lower body strength and shape, I'm now like, "OKAY QUADS, let's go!" My journey with split squats wasn't always smooth. I remember my first few times, I was wobbly, my balance was off, and I wasn't even sure if I was hitting the right muscles. It felt super awkward! But I stuck with it, watched countless form videos, and started paying close attention to my body. What I discovered is that a slight adjustment in your stance can completely change the focus from your quads to your glutes, and vice versa. For a quad-focused split squat, I keep my front foot closer to my back foot and try to lower my hips straight down, allowing my knee to travel a bit forward over my toes (as long as it feels comfortable and doesn't cause pain!). This really puts the tension on the front of my thigh, giving me that deep quad burn. It's challenging, but the payoff in quad development is immense. When I want to target my glutes more, I take a wider stance with my front foot further out. As I descend, I lean my torso slightly forward, keeping my chest up, and really focus on driving through my front heel. This shift in body angle and weight distribution ensures my glutes are doing most of the work. You'll feel a powerful stretch in the glutes at the bottom and a strong contraction as you push back up. It’s a fantastic way to sculpt and strengthen those glute muscles. One common mistake I see (and used to make myself!) is rushing through the movement or not going deep enough. To really maximize the effectiveness, control both the eccentric (lowering) and concentric (lifting) phases. Slow and controlled reps are key for muscle activation and growth. Also, don't underestimate the power of progressive overload – whether it's increasing the weight, reps, or time under tension. Adding dumbbells or a kettlebell, or even elevating your front foot for a deeper range of motion, can take your split squats to the next level. I often use a bench for Bulgarian split squats, which are even more intense but incredibly effective. After a really good split squat session, I'm usually saying, "I'm gonna regret this workout later..." but in the best possible way! The muscle soreness is a sweet reminder of the hard work put in. If you're looking to seriously level up your leg day and build powerful, sculpted quads and glutes, don't shy away from split squats. Experiment with your form, find what works best for your body, and get ready to feel amazing. It truly is a staple in my gym workout routine, and I highly recommend giving it a dedicated try!

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