![]() Also, it's a single-sided activity, which means you get a chance to work on one glute at a time, which doesn't allow a stronger side to mask a weaker side."ĭeadlifts are compound movements that work your entire body, including your legs, arms, core and shoulders. "I like the split position or lunge shape because it’s easier to keep an upright torso, which makes this manageable for people with mobility issues and lower back issues. "A deadlift is wonderful, but can be challenging to execute with good mechanics and doesn't do a good job of really isolating just the glutes," he says. "If you're newer to exercise, or balance is an issue, you can replicate this movement on a leg press machine."Īnother popular variation - especially for the glutes - is the elevated split squat, also called the Bulgarian split squat, says Aaron Leventhal, C.S.C.S., owner of Fit Studios. "This type of squat is my favorite exercise for training the glutes," he says. You can also narrow your stance and lift your heels, which puts more tension in your glutes, says Jake Harcoff, C.S.C.S., trainer and certified kinesiologist. For example, you can widen your stance and turn your feet out, into a sumo squat. Modifications: One aspect to consider with squats is that they can be adapted in a number of ways. "How you move in this position can depend on the position of your joints, especially your hips, as well as potential muscular imbalances." "When it comes to proper form with squats, the 'ideal' can vary from one person to the next," says Snyder. Pressure should be maintained across both feet. As if you're about to sit in a chair, you keep your feet about hip-distance apart and bend both knees to lower down slowly. Good form: Ideally, a squat should be done with your torso remaining predominately upright and not leaning forward or back, says Snyder. In one study, researchers found that squatting can build muscle mass and improve body composition, as well as strengthen knee extensors, which can increase jump performance. They can improve posture and balance, increase flexibility and build muscle mass, he continues. Squats strengthen your legs, core, glutes and back, according to strength and conditioning trainer Reda Elmardi, C.S.C.S. Here's a look at what both moves bring to a fitness regimen and considerations for which to choose for your next workout. "Master the basics and progress methodically." "Too often, people just grab weights and attempt to squat or deadlift before the body really knows how to do them properly," he says. (Related: The Best Weights for At-home Workouts!) Another important point, he adds, is to start with bodyweight exercises to master the form. Because of how important they both are to daily life, Rocky Snyder, C.S.C.S., author of the strength-training guide “Return to Center,” suggests practicing both in order to move well - not just in your workout but also in general. ![]() In fact, you probably do these motions more than you realize, especially with everyday activities like picking up items from the floor or getting into and out of a chair. No matter if you’re doing these moves with your bodyweight or added gym equipment, each exercise is highly effective at building lower body strength. When it comes to key exercises, squats and deadlifts are commonly in rotation - and for good reason.
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