Glute vs. Quad Focus: Bulgarian Split Squat Form Explained! 🍑 ⚠️ This is why your glutes aren't growing! Perfect you… [Video] in 2025 | Squat form, Bulgarian split squats, Glutes

Split Squat Focus: Glutes vs Quads

The Bulgarian split squat is a deceptively simple unilateral movement that can target either the quads or the glutes depending on setup and intent. Whether you want rounder glutes or stronger quads, small tweaks change the emphasis dramatically. If you’re new to single-leg work, start with controlled reps and consider watching a foundational bodyweight training video to lock in basic movement quality.

Why small changes matter

Stance width: A shorter stance (lead foot closer to the bench) shifts load to the quads. A longer stance transfers more force to the glutes and hamstrings.
Torso angle: An upright torso increases knee travel and quad involvement; a slight forward lean reduces knee dominance and engages the glutes more.
Knee over toe: Letting the front knee travel past the toes increases quad work. Keep knee tracking but allow forward travel when your goal is quad hypertrophy.
Hip drive: Emphasizing a push through the front heel and a powerful hip extension activates the glutes.

Form cues to emphasize glutes

Step farther from the bench so the front knee does less forward travel and the hips do more work.
Keep weight on the heel of the front foot and think of driving the floor away, not just lowering.
Add a slight forward torso lean from the hips while maintaining a neutral spine.
Pause at the bottom and consciously squeeze the glute on the way up.

Form cues to emphasize quads

Bring the front foot closer to the bench and keep the torso more upright.
Focus on driving through the midfoot and pushing the knee toward the ceiling.
Shorten the range slightly if needed to maintain tension on the quads.

Programming and progression

Reps: For glute hypertrophy, aim for 8–15 reps with controlled eccentric and a strong concentric. For quad focus, 6–12 reps with moderate load works well.
Loading: Use dumbbells, a barbell, or a front-loaded vest depending on comfort and spine position.
Tempo: Slow eccentrics (2–3s) with explosive concentric drive improve muscle recruitment.
Frequency: 2–3 direct leg sessions per week with one heavier quad-focused session and one glute-biased session can balance development.

Common mistakes and quick fixes

Too little range of motion: Improve mobility or reduce load so you can move through full depth safely.
Overusing the back leg: Lighten the rear foot contact so the front leg does the work.
Collapsing inward at the knee: Think about tracking the knee in line with the toes and cue the glute to stabilize.
Relying on momentum: Slow the movement and prioritize muscle tension.

Accessory pairings

For glute emphasis: pair split squats with hip thrusts, Romanian deadlifts, and banded lateral walks.
For quad emphasis: pair with leg extensions, front squats, or weighted walking lunges.

Want to dive deeper into glute activation techniques and mistakes to avoid? Check out guidance on avoiding common errors to get better glute engagement with accessory work like donkey kicks and similar drills — it can make a big difference in how the split squat recruits muscles. Avoid common glute activation mistakes

Conclusion

If you want quick, practical tips to grow both quads and glutes using variations like the Bulgarian split squat, this guide with targeted strategies and programming suggestions is a great starting point: 3 Powerful Tips to Grow Your Quads and Glutes