Romanian Glute Split Squat
Romanian-style split squat for posterior chain
LegsAdvancedStrengthLunge
At a glance
| Muscles worked | Primary: Glutes and hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Advanced |
| Type | Strength · Lunge |
| Sets & reps | 3 sets × 8-10 each leg |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Stagger stance holding dumbbells
- Step 2: Hinge at hips lowering
- Step 3: Keep front shin vertical
- Step 4: Drive through front heel
- Step 5: Switch legs
Equipment
- Dumbbells optional
Coaching tips
Benefits
Romanian-style split squat for posterior chain
Common mistakes
Excessive forward lean
Make it harder
Deeper range
Make it easier
Standard split squat
Breathing
Exhale pressing up
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.