The Split Squat Hack to For More Muscular Glutes

The Split Squat Hack to Get More Muscular Glutes

Breakdown of Split Squat Hack for Muscular Glutes

Dr. Michaela Peramaki, a natural bodybuilder and former Division I pole-vaulter, shares a secret to getting more out of the split squat exercise, a move that targets the lower body, including the glutes. As a doctor of physical therapy, she highlights the importance of proper form and technique to maximize the effectiveness of this exercise.

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The Traditional Split Squat

The traditional split squat, also known as the Bulgarian split squat, works the quads, hamstrings, adductors, core, and gluteals, targeting the lower glute max. This exercise requires the individual to undertake a squat while the legs are split apart, making it a challenging lower body exercise.

The Split Squat Hack

To take the split squat to the next level, Dr. Peramaki recommends a slight modification that engages the upper glutes and glute medius. Hold a dumbbell in one hand and grab the squat cage for support with the other hand. "First, I like to hold onto something external to ensure I’m making the exercise as stable as possible," she explains. "When you’re holding the dumbbell on the same side of the working leg and NOT performing rotation, you will mainly work the lower glute max," she concludes.

Engaging the Upper Glutes and Glute Medius

To engage the upper glutes and glute medius, Dr. Peramaki recommends holding the weight on the opposite side and performing rotation. "When holding the weight on the opposite side AND performing rotation, you will engage your glute medius and upper glute max more because they both perform external rotation," she explains. "Additionally, the glute medius will be engaged a bit more because holding the dumbbell on the opposite side will require your glute medius to keep your pelvis stable."

Why Rotation is Key

Some followers pointed out that this variation of the split squat resembles a lunge, placing more weight on the front leg, such as the quads. However, Dr. Peramaki assures that this is intentional, as it is the key to getting overall glute gains. "When you are performing a split squat with rotation, you are placing your hip into internal rotation, and your external rotators (posterior fibers of glute med and upper glute max) will need to engage to come out of that position," she says.

Real-Life Results

Many followers have reported positive results from incorporating this hack into their workout routine. "The rotation here is key, it’s amazing!" wrote one user. "I can confirm that a rotational split squat gives a massive stretch in my glutes," shared another. "I do these with my front foot elevated and the stretch is insane."

Conclusion

In conclusion, Dr. Michaela Peramaki’s split squat hack is a game-changer for those looking to maximize their glute gains. By incorporating proper form and technique, and making a few simple adjustments, individuals can take their glute game to the next level. Try out this hack and experience the benefits for yourself!

FAQs

Q: What is the benefit of holding the dumbbell on the same side as the working leg?
A: Holding the dumbbell on the same side of the working leg will mainly work the lower glute max.

Q: How does holding the dumbbell on the opposite side affect the exercise?
A: Holding the dumbbell on the opposite side AND performing rotation engages the glute medius and upper glute max, making it a more effective exercise for glute gains.

Q: Why is rotation key to this exercise?
A: Rotation is key because it engages the external rotators (posterior fibers of glute med and upper glute max), which are responsible for keeping the pelvis stable and coming out of internal rotation.