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According to exrx.net the barbell split squat primarily targets the glutes and utilizes other hip and leg muscles as synergists. They show that the common form of the back squat, using a high-bar placement, targets the quads primarily, using the glutes as synergists. However, using a powerlifting-style low-bar just-past-parallel back squat targets the ...


3

There are plenty of glute exercises you can do without having to bend your knees very far or putting too much pressure on your knees. Stiff Legged Deadlift - Primarily a hamstring exercise, it also targets glutes and lower back. Glute Bridge - Can also be done with as a Barbell Glute Bridge, or done with feet elevated on a Bosu ball or step. Butt Blaster ...


2

There are several things you can do, just know that in a raw squat (no squat suit or compression briefs) the glute involvement is primarily at the bottom, and the hamstrings are only moderately used. With a squat suit, the leverages change and loading the hamstrings is more important. That said, the glute and hamstring activity is still ...


2

Do bird-dogs without lifting your arms. From the quadruped position, lift one leg straight back so it is parallel to the floor. Lower it back to the ground. Repeat with the other leg. For maximum results, place a dowel rod on across your lower back and do the exercises without the dowel falling off. Focuses on activating glutes without rotating hips. ...



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