@zaccupples: Feel your glute on one leg and your quad on the other during split squats? Here's why. Single-leg exercises need rotation from both legs and the pelvis. If you're limited in a certain motion, that changes which muscle does most of the work. Limited in internal rotation? You might feel more glute on that working leg. Limited in external rotation? You might feel more quad and barely any glute at all. On the glute-only side, try a hinge. Inhale, keep the knee bent, push the hips back to load the back of the hip. Exhale and come up. Do 3 sets of 10. On the quad-only side, try this squat variation with a foam roller on your low back and your feet out in front. Slide that leg back, stay heavy on it. Inhale, squat down, exhale, come up. Do 3 sets of 10. Run this for a few weeks and your single-leg lifts should feel a lot more even. Save this for your next lower body day, before one leg does all the work again.

Zac Cupples

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Sunday 01 November 2026 22:35:00 GMT