7 lunges variations to pump up your butt

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.

Side Lunges

side lunges

Interest: Focus on hip stability and flexibility. Work on the small stability muscle. Target the inner part of the leg.

Reverse Lunges

Reverse Lunges

Interest: Imply higher load on the front leg and less stress on the knees.

Walking Lunges

walking lunges.jpg

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.

Curtsy Lunges

Curtsy lunges

Interest: Targets specific parts of your butt, inner thigh, your glut medius, and the hip muscle.

Jumping Lunges

Jumping lunges

Interest: Adds cardio and power to the classic lunges. Watch out! This is an advanced exercise


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