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Research reference = https://pmc.ncbi.nlm.nih.gov/articles...

"Hey everyone! Welcome back to the channel! Today, we’re diving into a hot topic that might change the way you think about leg day forever. That’s right—*Why Split Squats Deserve More Attention Than Regular Squats*!

For years, the traditional back squat has been hailed as the king of lower-body exercises. And while there’s no denying its benefits, today, I’m making the case for why split squats—yes, those single-leg wonders—might just deserve the crown.

So, stick around, because by the end of this video, you’ll not only understand the why but also walk away with new variations to spice up your training and unlock your full potential!"

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*Segment 1: Anatomy of Muscles Involved in Squats vs. Split Squats*

"First, let’s break it down and talk about the key players in these exercises.

When you’re squatting—whether it’s a back squat or a split squat—several muscle groups are doing the heavy lifting.

*Quads (Quadriceps):* These are the muscles on the front of your thigh. They’re your primary knee extensors and are crucial in both types of squats. However, in split squats, they often take on an even greater load, especially in the front leg.

*Hamstrings:* Found on the back of your thighs, these muscles work as hip extensors and stabilizers. In split squats, the hamstrings of the back leg also contribute by providing balance and control.

*Glutes (Gluteus Maximus):* A major player in both exercises, your glutes fire up to extend the hip. In split squats, they get an added stretch in the back leg, which can aid in improving hip mobility.

*Adductors:* Often overlooked, the inner thigh muscles, or adductors, play a significant role in stabilizing the pelvis. Split squats especially challenge these muscles due to the unilateral nature of the movement.

*Calves (Gastrocnemius and Soleus):* These muscles stabilize the ankle during both exercises.

*Core Muscles:* Your abs and obliques work overtime in split squats to maintain balance and control throughout the movement.

Now, the key difference? Split squats target these muscles in a way that emphasizes unilateral strength and stability. This can address imbalances, improve mobility, and enhance athletic performance in ways regular squats simply can’t."

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*Segment 2: The Research*

"Okay, now let’s talk science. I came across an interesting study that directly compared the back squat to the Bulgarian split squat, and I wanted to share the highlights with you.

Here’s how it went down: 20 males were tested to compare the strength and hypertrophy outcomes of each exercise. They trained consistently over several weeks, with one group focusing on back squats and the other on Bulgarian split squats.

The results? Well, I’ll dive deeper into this during the next section of the video, but what stood out was how the split squat group showed improvements not just in strength but also in balance, coordination, and mobility. Stay tuned for the exact numbers and my analysis!"

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00:00 - Introduction
00:37 - Anatomy Of Squats
03:40 - The Science Behind Squats vs Split Squats
04:59 - 2 NEW Exercise Variations
05:55 - Summary