{"id":9244,"date":"2022-05-25T18:56:42","date_gmt":"2022-05-25T18:56:42","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=9244"},"modified":"2022-05-25T19:01:28","modified_gmt":"2022-05-25T19:01:28","slug":"grow-your-glutes-with-deficit-split-squats","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/grow-your-glutes-with-deficit-split-squats\/","title":{"rendered":"Grow Your Glutes With Deficit Split Squats"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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!<\/p>\n\n\n\n<p class=\"has-text-align-left\">I\u2019ve 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. <\/p>\n\n\n\n<p class=\"has-text-align-left\">Also, while I\u2019m 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.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Deficit Split Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ti1dSA9rBQs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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). <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>When you are performing the split squats, pretend you are \u201cpulling\u201d your body down with your legs. Don\u2019t just mindlessly drop down. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not relax or lose tension when you are in the bottom position. Many people make this mistake.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Press your body away from the surface and back to the top\/starting position. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>The weight(s) should travel in a vertical path. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>In terms of breathing, do what works and feels best for you.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-7438\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/IMG_7238-8.47.30-AM-6.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#cdcdcd;font-size:18px\">Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019ve 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\u2019m 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 \u201cpulling\u201d your body down with your legs. Don\u2019t 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. Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 34 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":9248,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[34,26,699,753,21],"tags":[1213,1091,1102,1214,1090,1092,962,446,932,933,935,936,1103,1105,1104,1207,909,919,914,917,912,916,908,918,1097,1087,1101,1221,1095,1227,1222,1211,1224,1219,1212,1089,1098,899,900,1377,1378,1379,1380,1373,1374,1387,1388,1389,1375,1376,1228,484,1106,280,923,278,920,279,907,482,913,1502,481,921,1504,427,1215,1216,1093,1088,1225,1220,1217,1226,1086,438,1209,1223,1218,1100,1096,1210,1094,1099,483,480,65,911,347,922,931,384,898,930,934,353,621,281,1382,1381,1383,1385,620,1372,1384,1386,1538,450,963,1390,695],"class_list":["post-9244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-glute-exercises","category-lower-body-exercises","category-quad-exercises","category-running-exercises","category-squatting-movement","tag-arch-support-exercises","tag-arch-support-exercises-for-athletes","tag-arch-support-exercises-for-runners","tag-arch-support-workout","tag-arch-support-workout-for-athletes","tag-arch-support-workout-for-runners","tag-balance-training-for-athletes","tag-balance-training-for-runners","tag-best-booty-building-exercise","tag-best-booty-building-exercises","tag-best-booty-building-workout","tag-best-booty-building-workouts","tag-best-booty-exercise","tag-best-booty-exercises","tag-best-booty-workout","tag-best-booty-workouts","tag-best-butt-building-exercise","tag-best-butt-building-exercises","tag-best-butt-building-workout","tag-best-butt-building-workouts","tag-best-butt-exercise","tag-best-butt-exercises","tag-best-butt-workout","tag-best-butt-workouts","tag-best-exercises-for-balance","tag-best-feet-strengthening-exercises","tag-best-feet-strengthening-exercises-for-athletes","tag-best-feet-strengthening-exercises-for-runners","tag-best-feet-strengthening-workout","tag-best-feet-strengthening-workout-for-athletes","tag-best-feet-strengthening-workout-for-runners","tag-best-foot-strengthening-exercises","tag-best-foot-strengthening-exercises-for-athletes","tag-best-foot-strengthening-exercises-for-runners","tag-best-foot-strengthening-workout","tag-best-foot-strengthening-workout-for-athletes","tag-best-foot-strengthening-workout-for-runners","tag-best-glute-exercise","tag-best-glute-workout","tag-best-quad-building-exercise","tag-best-quad-building-exercises","tag-best-quad-building-workout","tag-best-quad-building-workouts","tag-best-quad-exercise","tag-best-quad-exercises","tag-best-quad-strengthening-exercise","tag-best-quad-strengthening-exercise-for-athletes","tag-best-quad-strengthening-exercise-for-runners","tag-best-quad-workout","tag-best-quad-workouts","tag-best-workouts-for-balance","tag-booty-building","tag-booty-exercise","tag-booty-exercises","tag-booty-strengthening","tag-booty-training","tag-booty-workout","tag-booty-workouts","tag-butt-building","tag-butt-exercise","tag-butt-exercises","tag-butt-strengthening","tag-butt-workout","tag-butt-workouts","tag-eccentric-hamstring-exercises","tag-eccentric-training","tag-feet-strengthening","tag-feet-strengthening-exercises","tag-feet-strengthening-exercises-for-athletes","tag-feet-strengthening-exercises-for-runners","tag-feet-strengthening-for-athletes","tag-feet-strengthening-for-runners","tag-feet-strengthening-workout","tag-feet-strengthening-workout-for-athletes","tag-feet-strengthening-workout-for-runners","tag-foot-strengthening","tag-foot-strengthening-exercises","tag-foot-strengthening-exercises-for-athletes","tag-foot-strengthening-exercises-for-runners","tag-foot-strengthening-for-athletes","tag-foot-strengthening-for-runners","tag-foot-strengthening-workout","tag-foot-strengthening-workout-for-athletes","tag-foot-strengthening-workout-for-runners","tag-glute-building","tag-glute-exercise","tag-glute-exercises","tag-glute-strengthening","tag-glute-training","tag-glute-training-for-athletes","tag-glute-training-for-runners","tag-glute-workout","tag-glute-workouts","tag-glute-workouts-for-athletes","tag-glute-workouts-for-runners","tag-quad-building","tag-quad-exercise","tag-quad-exercises","tag-quad-strengthening","tag-quad-training","tag-quad-training-for-athletes","tag-quad-training-for-runners","tag-quad-workout","tag-quad-workouts","tag-quad-workouts-for-athletes","tag-quad-workouts-for-runners","tag-split-squat","tag-split-squats","tag-stability-training-for-athletes","tag-stability-training-for-runners","tag-step-downs","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Grow Your Glutes With Deficit Split Squats - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Deficit split squats are one of my favorite lower body exercises. 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They strengthen the glutes, quadriceps, hamstrings, and the muscles in the foot and lower leg.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/grow-your-glutes-with-deficit-split-squats\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-25T18:56:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-05-25T19:01:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/05\/IMG_1579.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"664\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" 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