{"id":11585,"date":"2024-10-22T03:34:04","date_gmt":"2024-10-21T20:34:04","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=11585"},"modified":"2024-10-22T03:34:04","modified_gmt":"2024-10-21T20:34:04","slug":"the-split-squat-hack-to-for-more-muscular-glutes","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=11585","title":{"rendered":"The Split Squat Hack to For More Muscular Glutes"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Dr Michaela Peramaki is a natural bodybuilder and former Division I pole-vaulter, and as if her practical experience with exercise is not enough, this buff-beauty is also a highly qualified doctor of physical therapy. When it comes to making <a href=\"https:\/\/www.muscleandfitness.com\/muscle-fitness-hers\/hers-workouts\/10-best-glutes-exercises-better-butt\/\" target=\"_blank\" rel=\"noopener\">gains with our glutes<\/a>, Peramaki says there\u2019s a split squat hack to get even more out of this move.<\/p>\n<p>\u201cRegular split squats will target the lower glutes,\u201d says Peramaki <a href=\"https:\/\/www.instagram.com\/p\/DBKgJsSO_kI\/\" target=\"_blank\" rel=\"noopener\">in a recent Instagram post<\/a> including a video demonstration. Split squats are a particularly taxing lower body exercise that requires the individual to undertake a squat while the legs are split apart. You may also know it as a Bulgarian split squat. <a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-do-split-squats\" target=\"_blank\" rel=\"noopener\">The move works<\/a> one leg at a time, targeting the quads, hamstrings, adductors, core, and of course the gluteals.<\/p>\n<h2>Breakdown of Split Squat Hack for Muscular glutes<\/h2>\n<p>Dr Peramaki begins by holding onto a dumbbell with one hand, and grabbing the squat cage for support with the other hand,. \u201cFirst, I like to hold onto something external to ensure I\u2019m making the exercise as stable as possible,\u201d she explains. \u201c\u2026 when you\u2019re holding the dumbbell on the same side of the working leg and NOT performing rotation, you will mainly work the lower glute max,\u201d concludes the doctor.<\/p>\n<p>So, here\u2019s how to work those upper glutes too:<\/p>\n<p>\u201cWhen 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,\u201d she explains. \u201cAdditionally, 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.\u201d<\/p>\n<p>Some followers were quick to point out that this split squat variation looks more like a lunge, and places further weight on the front leg, such as the quads. But Dr Peramaki says this is by design, and is the way to get overall glute gains. \u201cWhen 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,\u201d she says.<\/p>\n<p>A number of followers agreed with her methods. \u201cThe rotation here is key, it\u2019s amazing!\u201d wrote one user. \u201cI can confirm that a rotational split squat gives a massive stretch in my glutes,\u201d shared another. \u201cI do these with my front foot elevated and the stretch is insane.\u201d Why not try this hack out and see how it works for you?<\/p>\n<p><strong><a href=\"https:\/\/www.instagram.com\/dr.michaela_p\/\" target=\"_blank\" rel=\"noopener\">For more hacks follow this defined doctor on Instagram!<\/a><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/glute-exercises\/the-split-squat-hack-to-for-more-muscular-glutes\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr Michaela Peramaki is a natural bodybuilder and former Division I pole-vaulter, and as if her practical experience with exercise is not enough, this buff-beauty is also a highly qualified doctor of physical therapy. When it comes to making gains with our glutes, Peramaki says there\u2019s a split squat hack to get even more out &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11585","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11585","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11585"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/11585\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11585"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11585"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11585"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}