The Split Squat is one of the best exercises you
can do for the lower body (thighs AND glutes).
If you're not familiar with it, you probably
actually are and just don't know it!

It's very similar to a Lunge, only instead of stepping forward (or
backward) each time and coming all the way up to a standing
position, you stay in that lunge position without coming back
to a full standing position on each rep.

This version of the Split Squat is done using a barbell for
resistance...loaded only on one end with other braced to act as
a pivot point.

Using a barbell allows you to load the exercise with however
much weight you want to use or can handle. In that respect,
it doesn't have the same limitations as a dumbbell.

In addition (and this is the BIG benefit), because of the nature
of the barbell pivot, you'll be able to LEAN into the movement,
better targeting the gluteus medius and minimus muscles,
which are the major abductors of the hip.

From a VISUAL perspective, this will help you develop larger,
rounder glutes. It's a GREAT butt-building exercise.

And if you're an athlete, that lateral movement strength is
absolutely CRITICAL for performance on the field. This exercise
will help you load those lateral muscles with plenty of resistance
so you can build that all-important side-to-side strength and
explosiveness.

To do this exercise, all you need is a barbell, something solid
to brace one end against (like a wall or a machine) and some
weight plates.

In the demo here, I've got three 45-lb plates loaded onto one
end of the bar, with the other end braced against the frame of
my power rack. Because you're on the outside of the plates,
the pivot end won't come up.

The first time you try this one, definitely go lighter...this was
a challenge for me, both to the lower body and to grip
strength (yep, this hits grip as well, because you're holding
onto the "fat" end of the bar while doing the exercise).

Get into the split squat/bottom lunge position with your left
foot forward. Lean forward a little bit and grasp the end of
the bar then straighten up so your torso is vertical. The end
of the bar should be just in front of your right thigh.



Now pick the bar up off the ground. If you're using a 45 lb plate
(or more), this will be just a few inches. If you're using smaller
plates, this range will be a little more. This is the start position.

(just fyi, this shows up better in the video)



Stand up.



Come back down and repeat.

At the bottom of each rep, you've got a few choices in how to
continue. You can do continuous tension (which is better with
lighter weight) where you just lightly touch your knee to the
ground without releasing tension. You can also fully set the
weight down on each rep (which is better when using heavier
weight that challenges your legs and grip).

To work the other side (not pictured), just turn around and
grip with the other hand, with the other leg forward.

Now, if you want to REALLY target the gluteus medius and
minimus muscles (gluteus maximus will always be activated
regardless), when you're doing the exercise really LEAN in
towards the pivot end of the bar.



Set your front leg out a little bit wider, push HARD with your
front foot heel and actually TRY to push your body towards the
pivot end as you stand up.

This puts GREAT tension on the gluteus medius and minimus
and will develop those muscles very effectively.

If you're doing this exercise specifically to get a bigger/better
butt, THIS is how to best perform the exercise.

Bottom line (no pun intended), this side-pivot setup allows you
to work the entire lower body very effectively...it's great for
glute training AND great for athletic performance training.

You can watch the exercise in action on my YouTube channel
here (be sure to subscribe while you're there!)

Now, if building the glutes (and thighs) is a priority for you, I
literally wrote the book on it.

The book is called "Gluteus to the Maximus" and it is ALL about
building larger, firmer, rounder glutes...nothing else.

You'll learn WHY your glutes are small and flat and exactly how to FIX
them with proper training and nutrition.

Enjoy!