For the serious booty builder lunges are a must have tool in her arsenal of exercises. The lunges work the whole lower body, both the legs and the glutes. There are many variations of the lunges and below we will show the most important ones.
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How to do them:
- Stand tall and take a big step forward with one leg, put your weight in the heel of that foot
- Lower the knee of your back leg in a slow and controlled motion until it is on or just above the floor. It is okay if your front knee travels a bit forward while going down but it should not go past your toes.
- Start going up to the start position again by pressing through your front heel.
- Do the same with the other leg
- Repeat for repetitions
Common mistakes and how to fix them:
1. Not being able to keep balance
Keep in mind to have a little width between your feet, you don’t want to put them on a line with your feet right in front of each other. A good starting point is just under shoulder width, but it’s a bit individual so start there and try a little smaller or wider and find what feels the most comfortable for you.
2. Front heel rising
If your front heel is rising when doing a lunge you put more strain on your knees and less work on your muscles and that increases the risk of injury. The fix for this is easy, just take a bigger step and have the feeling that your body travels down and not forward during the lower part of the lift.
3. Upper body falling forward
An important key when doing lunges is to have your upper body pointing up and not falling forward. When doing weighted lunges it can be really bad for your body. That is why we recommend to learn the easier versions first to perfect technique. The problem when you start to bend forward at the hips is almost always failing to brace your abs and your glutes not working. Try to get the feeling of squeezing the lower part of your abdominals and the glute of the back leg. Practice in front of a mirror so you can see the difference when doing it.
Now this is a standard lunge and there are more advanced variations to try of this movement.
Stand tall and take a step backwards, keep your core tight and start lowering in a slow and controlled motion until your back knee touches the floor. Keep the weight on the heel of the front foot and bring your back leg up to the starting position again. This variation is a little nicer to your knees, so try this one if you have knee problems but still want to do lunges.
The walking lunge:
Do the same as the standard lunge but walk forward, so from the bottom while still keeping the weight on the front heel bring your back leg forward while rising to the start position. This is perfect if you prefer doing something for distance instead of reps.
The jumping lunge:
Do as the normal lunge but from the bottom position think speed and jump up, switch the legs in the air and land with the other foot forward. This movement is great for athletes that need to train switching directions fast, for increasing jumping power or just for overall explosiveness.
When normal lunges has become to easy grab a dumbbell in each hand and and start lunging, you can do them normal or walking whichever you prefer. This is a perfect exercise to begin with weighted lunges. Using the dumbbells by your side, balance is still quite easy, but still more challenging than normal lunges.
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The most advanced lunge variation for when you are a lunging master as this one requires a lot of balance as well as a lot of core strength to keep stable. Start by putting a barbell on your shoulders, keep your core tight and start lunging. The hardest version is to do walking lunges as that challenges your balance the most.
Try some of these variations and progress to be able to do the harder variations and take your lower body to the next level!