There are certain ways that you can perform lunges for your glutes specifically, learn more here!
Lunges are an amazing lower body exercise as they target multiple different muscle groups AND there are multiple different variations of this exercise which can help keep your workouts interesting. There are also specific variations of lunges that target the glutes more than others.
Below I’m going to share with you 3 of the best lunge variations to target the glutes.
Mixing up your exercises can be so beneficial in seeing muscle gains because this helps you target different areas of a muscle that traditional exercises might miss.
The body loves variation!
I recommend choosing one of these lunge varieties to add into your next lower body day. I wouldn’t suggest doing all of these variations in one workout.
For sets and reps, I recommend performing 3-4 sets of 8-15 reps.
When first trying out these exercises, start without weight. Lunges are pretty challenging even before adding on additional weight. To progress these exercises in the future, you can add weight by holding dumbbells or by using a barbell.
3 Types of Lunges For Your Glutes
1. Reverse Lunges
When choosing between a reverse or front lunge, use the front lunge if you want more quad focus and use the reverse lunge if you want more glute focus!
Here we are reviewing the reverse lunge:
- Start standing with both feet together.
- For a reverse lunge, step back with one leg.
- Bend the back knee to lower down.
- Make sure the bend in the front knee doesn’t go forward over the toes. (Keep the front knee in line with the ankle.)
- Come back up to standing and switch to the other side.
2. Lateral Lunges
Lateral lunges give you in some inner thigh work as an added bonus to the glutes!
- Start in wide stance.
- Bend one knee as the other leg stays straight.
- Sit back into the hip of the same leg that has a bent knee (so your butt is going back as if you were sitting back into a chair).
- Again watch that the knee doesn’t go forward over the toes.
- Come back up and switch sides.
3. Curtsy lunges
Curtsy lunges add in some outer hip work as well as working the glute max. The muscles of your outer hips are part of the glutes!
- Start standing with both feet together and step back with a slight angle. (For example, if you’re stepping back with your right leg you are stepping SLIGHTLY to the left.)
- Don’t let the front knee fall out to the side, keep it in line with the ankle.
- Come back to standing and switch sides.
There you have it, 3 variations of lunges for your glutes! Enjoy adding these in to your mix of lower body exercises 🙂
For verbal instruction on these exercises, check out this video:
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