Thought I'd Share this with the women looking for incredible glutes

[MyosinNActin]

I was reading an article on Tmuscle.com that talked about how Bulgarian Split Squats are more effective than walking lunges because walking lunges encourage the use of momentum and they rely more on other muscle groups outside of the glutes. I guess they are trying to say that splits squats rely mostly on the glutes due to the stance and movement. I did them today at the gym instead of lunges and I feel like the site was right...I felt much more glute activation ...and not only that but DEEPER glute activation. What's everyones opinion on this?

[IrkyMoto]

I was reading an article on Tmuscle.com that talked about how Bulgarian Split Squats are more effective than walking lunges because walking lunges encourage the use of momentum and they rely more on other muscle groups outside of the glutes. I guess they are trying to say that splits squats rely mostly on the glutes due to the stance and movement. I did them today at the gym instead of lunges and I feel like the site was right...I felt much more glute activation ...and not only that but DEEPER glute activation. What's everyones opinion on this?

They are HARD! So, I love em! I don't do them every time, but maybe once every 2 weeks with like 25lb DB. Hamstring pull throughs seem to really hit the glut area for me.

Irene

[viridian]

Bulgarian Split Squats have always been in my program over walking lunges or static lunges.

love em :)

[lherman]

Bulgarian Split Squats

What are they? Please describe the movement.

[1972girl]

What are they? Please describe the movement.

http://www.youtube.com/watch?v=RZlodHgCipk

[lherman]

http://www.youtube.com/watch?v=RZlodHgCipk

Thanks, that looks like it would really work the glutes!

[nextsuperhero]

I do them because they target the quad muscles around the knee, but yeah, good glute exercise too!

[kimm4]

I do them because they target the quad muscles around the knee, but yeah, good glute exercise too!

Agreed.^^

They're more quad dominant because you're balancing on your front foot, but you will feel them in the glutes as well.

I like the front foot evelvated lunge/split squats better. I feel these more in my glutes.

When it comes to legs do everything...always mix things up.

[hmotb555]

Agreed.^^

They're more quad dominant because you're balancing on your front foot, but you will feel them in the glutes as well.

I like the front foot evelvated lunge/split squats better. I feel these more in my glutes.

When it comes to legs do everything...always mix things up.
^^^^ yup do everything! I am always looking for new leg exercises...I have my favorites though and bulgarian squats are one of them!

[TheAmazon]

well, to hit my glutes better with walking lunges i would just step out further, and would feel it in my glutes. As far as teh bulgarian, i had tried those before , and mabey i was doing it wrong but my calfs were on fire!!!!

[kimm4]

well, to hit my glutes better with walking lunges i would just step out further, and would feel it in my glutes. As far as teh bulgarian, i had tried those before , and mabey i was doing it wrong but my calfs were on fire!!!!

This is exactly right...the further you step out the more it hits the glutes...good call!^^

[Rhonda_H]

This is good to know. I had not thought about stepping out further.


well, to hit my glutes better with walking lunges i would just step out further, and would feel it in my glutes. As far as teh bulgarian, i had tried those before , and mabey i was doing it wrong but my calfs were on fire!!!!

[missintent]

My doctor told me not to do lunges, but as long as I don't go down too far, I can do bulgarian split squats. Right now my leg work out starts with those and one leg dead lifts, alternating what comes first. So brutal!!

[IronCitGrl]

I just do them without my foot elevated its easier. I guess I'm not balanced enough for my foot to be elevated. I tried it once with a step and the step kept sliding back. I think using something as high as a bench would be pretty brutal though. I feel like once I have my back toes up on the step I can't take a big step forward.

[Emma-Leigh]

I have a love hate relationship with bulgarian split squats.... :o

[nea_lin]

I want to try those, but maybe just on the floor first instead of using the bench! I don't want fall and make a fool out of myself.

[soleuvanathlete]

Agreed.^^

They're more quad dominant because you're balancing on your front foot, but you will feel them in the glutes as well.

I like the front foot evelvated lunge/split squats better. I feel these more in my glutes.

When it comes to legs do everything...always mix things up.

Agreed^^ I mix it up regularly, but I have found that, as a DOMS junkie, I can squat, press, dead, step-up endless, but no DOMS without a lunge or two or three different types of lunges...LOVE to lunge! :D