Note: This article was updated on June 24, 2026.
Looking for exercises to target your glutes? Lunges are a great way to strengthen this area of the body, but certain variations work better for the glutes than others. Learn 3 types of lunges for your glutes in this post!
A Few Notes Before We Get To The Exercises
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 which you will learn more about below.
For the exercises below, 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.
It’s also recommended to include a 5-minute warm-up before your workout and a 5-minute cool-down afterward.
Make sure you BREATHE as you perform these exercises, do NOT hold your breath. You’ll find breath cues in the descriptions.
Now, let’s get to your 3 variations of lunges for your glutes!
3 Types of Lunges For Your Glutes
1. Reverse Lunges
When choosing between a reverse lunge or a 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 with a slight bend in both knees.
- 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 front ankle.)
- Come back up to standing.
- When you return to standing, make sure to keep a slight bend in your knees.
2. Lateral Lunges
Lateral lunges give you some inner thigh work as an added bonus to the glutes!
- Start in a wide stance with your toes pointing forward and a slight bend through both knees.
- 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 to the starting position.
- When you return to the starting position, make sure to keep a slight bend in your knees.
For your breath, inhale as you step lower, exhale as you return to starting.
You can perform all the reps on one side or alternate.
3. Curtsy lunges
Curtsy lunges add in some outer hip work while at the same time working the glute max. The muscles of your outer hips are part of the glutes! The anatomical name is gluteus medius.
- Start standing with both feet together with a slight bend in your knees.
- Step back on 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 front ankle.
- Come back to standing and remember to keep that slight bend in both knees.
For your breath, inhale as you step back and lower, exhale as you return to starting.
You can perform all the reps on one side or alternate.
There you have it, 3 variations of lunges for your glutes! Enjoy adding these into your mix of lower body exercises.
If you’re having difficulty properly activating your glutes: CLICK HERE TO DOWNLOAD MY FREE GLUTE ACTIVATION GUIDE!