Tip: A New Exercise for Glutes & Quads

Correct imbalances and boost athleticism. Oh yeah, this will build your butt and legs too.

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Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.

The Landmine Split Squat

This variation allows you to correct asymmetries, train around injuries, and assist in stability. It also enhances optimum levels of joint torque and muscle activation. And of course it's great for the quads, glutes and hamstrings.

  1. Put the bar in the corner and load it up with some manageable weight to start. (Or use a landmine-style apparatus if you have one.)
  2. Take a split or lunge stance and grab the bar on the side of the leg that's in back. Keep an upright torso for efficient pulling. If you want a challenge, you can perform this movement with the arm opposite of the back leg.
Kelvin King, Jr is the owner of Creative Athletic Movements, and serves as a High School Strength and Conditioning coach and consultant. Kelvin is a highly sought after strength and conditioning expert and writer who works with athletes in the Washington, DC area.  Follow Kelvin King, Jr on Facebook