How to Target GLUTES vs QUADS (Bulgarian Split Squat)
Here’s how to do Bulgarian Split Squats for more quads or more glutes: . For more glutes: user a wider stance, lean your torso …
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February 25, 2026
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Here’s how to do Bulgarian Split Squats for more quads or more glutes: . For more glutes: user a wider stance, lean your torso …
source
My issue is staying balanced.
How to do both?
My knees always hurt when doing this exercise. Why does this happen?
Best of the best❤
GOOD NO BS VIDEO!
why do i feel my back leg when i do it? instead of the front leg?
For me it was widening my stance by much that fixed it. but damn you need stability for this 😂 it works on hems and glutes though as intended though.
👌
thank you
I keep feeling it in my quads rather than my glutes
thanks
This was just what I needed. At the gym currently and got so frustrated bc I was just feeling it in my glutes on a quad focused day and this immediately changed the game
pretty cool visual. Would it be correct to say that you can tell what muscles you're using/how based on what joints you're putting through a greater ROM? In the first one, he did more hip flexion/extension (which is why I assume he's hitting glutes more), and in the second one, he did more knee flexion (which is why I assume he's hitting quads more). Am I right or wrong?
If you're looking for more exercises like this, Heygainz has a ton of great resources and tips for targeting specific muscle groups.
Awesome. Youre the first short i found talking about the diffrent stances. I really hit my hamstrings with this exercise to because i only Do them and quad extensions for my upper legs. Is there a way to unitlize hamstrings more for this?
I do this off the edge of the bed cause it's higher u really feel it more
How do you target both with this
Nicely explained dude! My Bulgarian split squats are finally hitting more of my quads! You earned a like n subscribe dude
🎉🎉🎉
So you dont have to move the legs nearer or farther? Just have you back straight vs a little bent?
this is an absolute game changer dude
My knees hurt when i try to target quads, the same problem happens with barbell squats