To focus your quads on split squats, prioritize maintaining an upright posture and maximizing depth.
Here's how to specifically target your quadriceps during split squats:
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Maintain an Upright Posture: Avoid leaning forward, as this shifts the emphasis to your glutes and hamstrings. Keep your torso perpendicular to the ground throughout the movement.
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Elevate Your Heel (Optional): Elevating your front heel can help increase your range of motion and allow you to go deeper, further engaging your quads. This also reduces ankle mobility restrictions.
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Go Deep: Lower yourself until your glute of the front leg nearly touches your ankle, ensuring a deep range of motion to maximize quad activation.
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Control the Descent: Lower yourself in a controlled manner, resisting the urge to drop quickly. This helps maintain tension in the quads.
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Push Through the Front Leg: Focus on driving through your front heel to return to the starting position. This ensures the quads are doing the majority of the work.
By implementing these strategies, you can significantly increase quad activation during split squats, making them a more effective exercise for quad development.
