The Split Squat Hack for More Muscular Glutes
Unlock the Secret to Muscular Glutes with Dr. Michaela Peramaki’s Split Squat Hack
Getting Started with Split Squats
Dr. Michaela Peramaki, a natural bodybuilder and former Division I pole-vaulter, is back with another exercise hack to help you achieve those coveted, muscular glutes. This time, she’s sharing a split squat variation that targets the entire gluteal complex, including the lower, middle, and upper glutes.
Breakdown of Split Squat Hack for Muscular glutes
Dr. Peramaki begins by holding onto a dumbbell with one hand, and grabbing 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,” concludes the doctor.
Unlocking the Upper Glutes
“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.”
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. “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.
The Verdict
A number of followers agreed with her methods. “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.” Why not try this hack out and see how it works for you?
Conclusion
Dr. Peramaki’s split squat hack is a simple yet effective way to target the entire gluteal complex, including the lower, middle, and upper glutes. By incorporating rotation into the exercise, you’ll be engaging your glute medius and upper glute max, leading to more comprehensive glute gains. Try it out and see the results for yourself!
FAQs
Q: What is the purpose of the rotation in the split squat hack?
A: The rotation is key to engaging the glute medius and upper glute max, as well as providing a stretch in the glutes.
Q: How do I know if I’m doing the exercise correctly?
A: Pay attention to your form and engage the glute medius and upper glute max by performing the rotation. You should feel a stretch in your glutes.
Q: Can I modify the exercise to suit my fitness level?
A: Yes, you can modify the exercise by adjusting the weight or elevation of your front foot to suit your fitness level.