1. Place a 45 pound plate on the floor and grab one dumbbell of your choice. Place one foot on the outer portion of the plate, and the other foot hip width apart on the floor in a split stance. Your stance should be wide enough so that both knees bend slightly beyond 90 degrees when you’re at the bottom of the split squat. Brace your core by keeping your ribs down.

2. With the dumbbell in the opposite hand of the stance leg, slowly lower down into a split squat while aiming the dumbbell for the top of the foot of the stance leg. This is going to cause the hips to rotate into internal rotation as you descend which will load the glutes more.

3. Aim to have your nose over knee over toes and stance hip pushed back at the bottom of the split squat. Pause at the end range of motion.

4. Push mainly through the stance leg and rotate your hips outwards as the dumbbell comes to meet the non-stance leg as you stand.

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