Dnsvideo
Member
- Sep 21, 2010
- 65
- 9
I've been doing the Bulgarian, or Rear Foot Elevated Split Squat (RFESS) for a while now. I do them with 1.5 reps so I go down, come halfway up, go back down, then come all the way up for one rep. I also use as long a stride as I can, and elevate my front foot as well so that I can hit better depth (below parallel). My knee never goes past my toe (in fact it is behind my toe at all times), and I push off the heel.
Despite this taking all these measures to try to make sure I feel the RFESS in my glutes instead of my quads, I end up feeling it almost all in the quads instead of the glutes.
I have good glute activation in general and also squeeze my glutes throughout the movement. But when I squeeze them in the RFESS, I feel like they're just being squeezed because I'm squeezing them - I feel like they're not actually working in the exercise. I could squeeze my glutes throughout a set of biceps curls - but that doesn't make the biceps curl a glute movement!
I've also tried pre-exhausting my glutes by holding a glute bridge for 10 minutes solid before jumping straight in and doing the RFESS - but I still felt it all in the quads and not in the glutes.
The RFESS is very good for quads, I'm finding, and I get a big quad-pump from doing them, but I wanted to use them for glutes, so how can I feel the RFESS in my glutes instead of making it so quad-dominant?
Despite this taking all these measures to try to make sure I feel the RFESS in my glutes instead of my quads, I end up feeling it almost all in the quads instead of the glutes.
I have good glute activation in general and also squeeze my glutes throughout the movement. But when I squeeze them in the RFESS, I feel like they're just being squeezed because I'm squeezing them - I feel like they're not actually working in the exercise. I could squeeze my glutes throughout a set of biceps curls - but that doesn't make the biceps curl a glute movement!
I've also tried pre-exhausting my glutes by holding a glute bridge for 10 minutes solid before jumping straight in and doing the RFESS - but I still felt it all in the quads and not in the glutes.
The RFESS is very good for quads, I'm finding, and I get a big quad-pump from doing them, but I wanted to use them for glutes, so how can I feel the RFESS in my glutes instead of making it so quad-dominant?
