Grow Your Glutes With Deficit Split Squats

Deficit split squats are one of my favorite lower body exercises. They strengthen the glutes, quadriceps, hamstrings, and the muscles in the foot and lower leg. In terms of the glutes, these are one of my go-to glute strengthening exercises!

I’ve elevated both feet on boxes. This allows me to achieve a greater range of motion (otherwise my knee would strike the floor). As always, use a range that works/feels best for YOU.

Also, while I’m using a barbell in the second part of this video, you can use bodyweight only, dumbbells, kettlebells, a band, etc. Due to the increased range of motion, be VERY conservative with the weight you use, and go from there.

Coaching Tips:

Get into a split squat position on two stable elevated surfaces, and adopt your preferred foot width and positioning. Your head, torso, and hips should be in a stacked position.

On the front foot, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface. Be on the forefoot of your back foot.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now perform a split squat and lower yourself down to a range where you are able to maintain proper form. Unlike regular split squats, aim to go to a greater depth (but ONLY if it feels good).

When you are performing the split squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position. Many people make this mistake.

Press your body away from the surface and back to the top/starting position.

The weight(s) should travel in a vertical path.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.

In terms of breathing, do what works and feels best for you.

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