Lunges, oh lunges. Who doesn’t know this exercise? You don’t? Well, you better start using it if you want to have a bootylicious butt.
Yes, this exercise is a must. The best part is that you can do it anywhere and it will mainly target your glutes.
So, let’s first master the basic lunges and kick our asses!
Forward Lunges: basics always work
Generally, it’s good to start with static movement. Why? Simply because movement involves instability and instability increases bad posture, which can lead to injury. So, if you never practiced lunges, start by with forward lunges.
Interest: Easy exercise, targets: glutes, quads, hamstrings and core.
Tips applying to all lunges:
- Always keep the torso erect, chest up, and a neutral spine
- Take a long step and keep the feet pointing straight forward
- Keep the lead knee directly over the lead foot
- Sit back on the trailing leg
- When going back at the starting position, push off the floor through your heel.
Step Up Lunges
Interest: Increase the ROM (Range of motion). Force the muscle to gain more flexibility and strength.
Interest: Focus on hip stability and flexibility. Work on the small stability muscle. Target the inner part of the leg.
Interest: Imply higher load on the front leg and less stress on the knees.
Interest: Involves more movement. Cardio increases. All of the core is required to keep perfect alignment. It is a great and active way to stretch or warm up.
Interest: Targets specific parts of your butt, inner thigh, your glut medius, and the hip muscle.
Interest: Adds cardio and power to the classic lunges. Watch out! This is an advanced exercise