Standing Split

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The Standing split workout is designed to primarily engage the glutes using bodyweight exercises.

By focusing on bodyweight movements, the workout effectively targets and strengthens the glute muscles.

While other muscles may be engaged as secondary muscles, the emphasis remains on the glutes.

With a variety of exercises, the Standing split workout offers a comprehensive glute-focused routine.

Stand tall with your feet hip-width apart, toes pointing forward.
Engage your core muscles by pulling your belly button in towards your spine.
Shift your weight onto your left leg, keeping a slight bend in the knee.
Extend your right leg straight out in front of you, pointing your toes towards the ceiling.
Slowly lift your right leg as high as possible without compromising your balance or form.
Hold the position for a brief moment, feeling the stretch in your hamstrings and glutes.
Lower your right leg back down to the starting position.

Engage your core: Before attempting the Standing split exercise, focus on activating your core muscles by drawing your navel towards your spine. This will help stabilize your body and maintain proper form throughout the movement.
Warm up your glutes: Prior to starting the exercise, perform a few glute activation exercises such as glute bridges or fire hydrants. This will help wake up your glute muscles and ensure they are properly engaged during the Standing split.
Maintain proper alignment: As you lift your leg into the Standing split, make sure to keep your hips squared and facing forward. Avoid any excessive rotation or tilting of the pelvis, as this can lead to improper glute engagement and potential strain on other muscles.
Focus on the glute squeeze: Throughout the exercise, concentrate on squeezing your glutes as you lift your leg higher. Imagine your glute muscles actively contracting and working to lift your leg, rather than relying solely on momentum. This intentional engagement will help maximize glute activation and strength gains.
Gradually increase range of motion: Start with a comfortable range of motion and gradually work towards increasing it over time. Listen