LUNGES FOR GLUTES: 6 VARIATIONS THAT BUILD THE BOOTY

Squats and hip thrusts are often hailed as top-notch exercises for crafting a perky, shapely butt, and rightfully so. However, relying solely on these two moves might not be enough to sculpt the glutes of your dreams. To achieve well-rounded, firm glutes, we need to introduce other exercises into our routine that offer fresh challenges and target the glutes from various angles and ranges of motion.

Enter lunges. Unlike squats and hip thrusts, lunges are unilateral exercises, meaning they work one leg at a time, providing a unique stimulus to the glutes. Additionally, lunges are compound movements, engaging not only the glutes but also the quads, hamstrings, calves, and core in a single motion.

For a comprehensive glute workout, we recommend incorporating different lunge variations into your routine. These variations will help you develop a beautifully sculpted, heart-shaped derriere.

In this guide, we’ll explore our favorite lunge variations and offer valuable tips to maximize glute engagement during your lunging exercises. But before diving into that, let’s delve into the anatomy of the glutes and their role in lunging movements.

GLUTE ANATOMY AND ROLE

The glutes are among the largest and most powerful muscles in the body. They play a vital role in various everyday activities such as walking, running, jumping, and hip movement.

In reality, the glutes provide stability for most of the movements we perform. If the strength of these muscles is lacking, it can affect the functioning of other body regions. Therefore, it’s crucial to train the glutes to meet the demands of daily activities.

The glutes consist of three main muscles:

GLUTEUS MAXIMUS

 This is the largest of the three muscles and contributes significantly to the shape of the buttocks. Its primary function is glute extension, which involves increasing the angle between the thigh and the hip.

GLUTEUS MEDIUS

 Positioned at the top sides of the buttocks, the gluteus medius is the second-largest muscle in the glute region. Its main roles include abduction, which involves moving the leg outward from the body’s center line, and external rotation, which involves twisting the foot outward.

GLUTEUS MINIMUS

 The smallest of the three muscles, the gluteus minimus, is situated beneath the other two muscles, also at the side of the buttocks. It assists the medius in abduction and external rotation movements.

Although these muscles are separate, they work together to stabilize the hips during nearly every lower body movement.

HOW DO LUNGES BENEFIT THE GLUTES

Lunges offer numerous benefits for the glutes, effectively targeting all three glute muscles. Their unilateral nature maximizes muscle activation while improving balance and stability.

During lunges, all three glute muscles are engaged. Glute extension is necessary to exit the flexed position created by the lunge, primarily involving the maximus muscle. Maximizing glute recruitment during lunges involves focusing on driving through the heel and reducing the load on the back leg.

The medius and minimus muscles also play crucial roles in lunges by stabilizing the hip during a single-leg stance. These muscles help rotate the hip externally and abduct it away from the body, promoting balance and stability during the exercise.

Additionally, lunges can help address muscle imbalances or weaknesses since they target one limb at a time. This is essential for building a symmetrical physique, improving performance, and reducing the risk of injury.

Moreover, lunges contribute to increased hip mobility, especially when performing variations like the reverse lunge. Deeper lunges require greater hip flexibility, enhancing overall lower body mobility and stability, which can be advantageous for other exercises.

Lastly, lunges play a significant role in muscle hypertrophy. Performing lunges stretches the muscles, and research indicates that loading a stretched muscle can promote muscle hypertrophy.

LUNGE VARIATIONS FOR GLUTE DEVELOPMENT

1. REVERSE LUNGE  

Reverse lunge – Example of exercise  

While stepping forward during lunges is common, it can strain the knee joint. Stepping backward, however, is gentler on the joints and focuses more on the glutes and hamstrings rather than the quadriceps.

How to do a Reverse Lunge:

  • Position the barbell on your back as you would for a squat
  • Begin in a standing position with feet shoulder-width apart
  • Step back with one foot, placing it a couple of feet behind you
  • Keep your chest upright and bend both knees until your front thigh is parallel to the ground
  • Push through the heel of the front foot to return to a standing position
  •  Repeat with each leg or complete all reps on one leg before switching.

Tips for Reverse Lunges:

  • Maintain an upright chest throughout the movement
  • Step back far enough so that the front leg forms a right angle with the floor
  • Distribute weight onto the heel of the front foot while the rear leg supports
  •  Keep shoulders back and engage the core
  • Aim for the rear knee to gently touch the ground for maximum range of motion.

2. DEFICIT REVERSE LUNGE  

Deficit reverse lunge for glute growth  

Deficit reverse lunges add an extra challenge to the regular reverse lunge. Elevating the front foot on a platform or step increases the range of motion, intensifying glute activation.

How to do a Deficit Reverse Lunge:

  • Set up a platform or step 2-8 inches (5-20cm) high
  • Hold dumbbells or place a barbell on your back
  • Step onto the platform with both feet
  • Step back with one foot and lower into a lunge
  • Push through the heel to return to the starting position
  • Repeat with one leg or alternate legs.

Tips for Deficit Reverse Lunges:

  • Start with a low platform and increase height gradually
  • Step back to maintain a right angle with the front leg
  • Keep the chest lifted and core engaged
  • Progressively increase weights as strength improves
  • Maintain proper posture with shoulders back and head aligned.

3. LATERAL LUNGE  

Exercise demonstration  

The lateral lunge targets the glutes, especially the gluteus maximus and medius, which are key buttock muscles. This movement mimics the function of the gluteus medius, aiding in leg movement away from the body’s midline.

How to do a Lateral Lunge:

  • Begin standing with feet shoulder-width apart and chest up
  • Take a wide step to the side with one foot
  • Lower hips toward the ground while keeping the chest upright
  •  Push through the heel to return to the starting position.

Tips for the Lateral Lunge:

  • Step out approximately 2 feet (60 cm)
  • Keep hips squared throughout the movement
  • Aim for a wide range of motion by pushing hips out to the side
  • Maintain balance with body weight over the middle of the foot
  • Pause briefly at the bottom of each repetition
  • Perform equal reps on each side for muscle balance and injury prevention.

4. CURTSEY LUNGE  

Demonstrative exercise  

Similar to the reverse lunge, the curtsey lunge provides an effective workout for the glutes with a slight twist. Instead of stepping backward, you cross your non-working leg behind and across your body.

How to Perform a Curtsey Lunge:

  • Start standing with feet shoulder-width apart
  • Hold hands in front of chest or on hips (Bodyweight version)
  • Place barbell on back or hold dumbbells (Weighted version)
  • Step left foot diagonally behind and across the right leg
  • Lower hips until rear knee nearly touches the floor
  • Push through heel of right foot to stand up
  • Return to starting position and repeat on other side.

Tips for the Curtsey Lunge:

  • Keep hips square during the lunge
  • Avoid leaning forward or arching back
  • Descend deeply for a good glute stretch
  • Begin with the bodyweight version and progress to weighted one.

5. WALKING LUNGES  

Walking lunge – Exercise illustration  

Walking lunges offer dynamic variation, enhancing strength for daily activities. This exercise improves balance, coordination, and performance in various sports.

How to Perform Walking Lunges:

  • Start with bodyweight, dumbbells, or barbell
  • Begin standing with feet shoulder-width apart
  • Step forward with right foot into lunge position
  • Push off the front foot to return to starting position
  • Repeat with left foot forward
  • Alternate legs for 10-20 reps.

Tips for Walking Lunges:

  • Increase weights for progression
  • Keep front knee aligned over ankle
  • Engage core for stability
  • Focus on powerful push-off for glute activation.

6. ALTERNATING JUMPING LUNGE  

 Exercise demonstration  

Combining cardio and strength training, alternating jumping lunges offer a high-intensity workout to strengthen the glutes and burn calories efficiently.

How to Perform Alternating Jumping Lunges:

  • Start standing with feet hip-width apart
  • Step forward with right foot into lunge
  •  Explode off ground, switching feet mid-air
  • Land softly with left foot forward into lunge
  • Repeat for 10-15 reps.

Tips for Alternating Jumping Lunges:

  • Not suitable for those with joint issues
  • Maintain proper form and upright posture
  • Land softly and push off forcefully
  • Keep steady pace to optimize workout.

FINAL THOUGHTS  

Lunges offer diverse options to sculpt and strengthen glutes effectively. Begin with bodyweight versions and progress gradually to weighted ones for best results. Incorporating lunges into your routine is crucial for maximizing glute growth. Happy building!

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