If you want to shape your glutes thane lunges are a required exercise, but they won't achieve the desired results if they are not performed correctly.
Lunges are one of those exercises that look easy but are not. The reason they are difficult is because people do them incorrectly without even realizing it. There are numerous variations of performing lunges. However, each one requires precise positioning to avoid injury, as well as shape those glutes.
The most basic lunge is the forward lunge. If the form on this type of lunge is not correct, then any variation that is tried will not be accurate. So, let's talk forward lunge form.
Start by engaging your core and keeping your torso upright. Then step forward with one leg and lower your hips until both knees are at a 90-degree angle. It is imperative that the front knee is directly above the ankle. An excellent way to judge is that you should be able to see your toes at all times. Your back knee should however above the floor but not touch it.
Next push your front heel into the floor as you push back to the starting position.
You can either do 10 reps on one side then switch or alternate legs as you go, just make sure 10 reps are done per leg.
There you have it the basic form for a forward lunge. Once you have that done accurately, you can try some of the below variations to switch up your routine and work more of muscles.
- Hold weights down at your sides while performing the lunges.
- Do a reverse lunge by stepping backward instead of forward.
- Add a bicep curl as you lunge to work your upper body at the same time.
- Walking forward lunges are a great way to challenge your balance.
- Step to the side instead of forward to target other muscles in your lower body. Do lunges equally on each side, so all muscles are worked the same amount.
Want to 🔥🔥up those glutes and legs? Try this forward to reverse lunge routine 4x12 each side. #core #glutes #nycfitness #workout #health #workoutmotivation #beyondfitness #doitforyou @StephBeu pic.twitter.com/rsE3qBzaZ9— Beyond Fitness (@sbbeyondfitness) August 4, 2018
Lunges are the best way to work those glute muscles. They are not difficult to do but must be mastered correctly. In the beginning, take your time to learn the move, and in time your glutes will be looking fabulous!