Have you ever been trying to do a lunge or split squat, and don’t feel it where you should? The [HG] Training Team has the tips!
Depending on how you position your foot, knee, and hip, you can change the emphasis of your lunges and split squats to target either the quads or the glutes. The below tips apply to not only split squats and lunges, but also a host of other lower body exercises. We can generally break down different lower body movements into knee dominant and hip dominant movements. Knee dominant movements generally place greater emphasis on the quadriceps muscles, while hip dominant movements place more emphasis on the hamstrings, glutes, and posterior chain.
Here are some cues you can apply to your lunges and split squats if you are trying to target your quads:
- Keep your foot firmly planted, engaging your toes with the ground, pushing through your toes.
- Allow your knee to drive forward over your toe, making sure to keep your heel from rising off the ground. If your heel starts to lift off the ground, try placing a wedge or small weight plate under your heel to shorten your calf. This is most applicable if you have tight calves.
- Try to let your hamstring touch your calf at the bottom of the movement.
- Keep your chest and torso upright.
Here are some cues you can apply to your lunges and split squats if you are trying to target your glutes:
- – Keep your foot firmly planted.
- Instead of allowing your knee to travel forward over your toe, keep your knee over your ankle. Think like you’re letting your knee drift backwards behind your toe as you descend into the movement.
- Drive the hip of your working leg back and down.
- Keep the shin vertical.
- Lean slightly forward in the torso.
by Hidden Gym Trainer Rob Hines