Name: Playbook - Izabela Siuda - Target glutes not quads
Uploaded: 2023-11-10T15:35:44.767Z
Duration: 10 min
Description: Target glutes not quads

Target glutes not quads workout. 

How to target your glutes and not your quads during a workout. Now, I know that squats and lunges are great exercises for your lower body, but if you’re only feeling the burn in your quads and not your glutes, then something needs to change.

Luckily, there are a few modifications you can make to your exercises to help engage your buttocks and get that toned, lifted look you’ve been dreaming of. 

First up, let’s talk about squats. If you’re finding that squats are primarily working your quads, then try widening your stance and turning your toes slightly outwards. This will shift the focus to your glutes and hamstrings. 

Another trick is to focus on pushing your hips back as you lower down into the squat, rather than just bending at the knees. Add a pulse at the bottom of the squat. This will help to engage your glutes and prevent your quads from doing all the work.

Next up, let’s talk about lunges. If you’re feeling the burn in your quads, then try leaning forward and stepping out further with your front foot and lowering your back knee towards the ground. 

This will help to engage your glutes and hamstrings. Another great modification is to add a pulse at the bottom of the lunge. This will help to activate those glute muscles even more.

If you’re looking for a great exercise that specifically targets your glute muscles, then try the glute bridge.  Lift your hips up and forward as you squeeze your glutes at the top of the movement. Lower back down pushing the hips to the back and repeat. To make this exercise more challenging, try holding a weight across your hips or adding in a resistance band.

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Step back and bring your knee down until both legs are at 90 degrees
- Lean forward and pulse down 2 times
- Step forward and bring your knee back down 
- Return to the starting position

Back lunge with pulse

- Sit on the floor with your legs bent
- Push through your heels bringing your hips up and forward
- Squeezing your glutes 
- Lower back to starting position

Target glutes not quads

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